CrossFit Alpha Dog – CrossFit
Work up to a heavy set of 3 using the rep scheme 5-5-5-5-4-3.
Aim to add at least 5 pounds from last week.
Use as many sets of 5 as you need to then hit a set of 4 where your next jump will be a 3 rep.
Similar to the squat, leave room for growth here.
Take about 20 minutes.
Metcon (AMRAP – Reps)
10 Minute AMRAP
Wall Ball 20/14
Strict Pull Ups
Scale for strict pull ups today will be negatives. Complete the same number as the strict pull ups.
Rx+ 30/20 Wall ball