4/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run
Your options for the 1 mile run are to do the 4x400M in the back of the gym OR you can run the course.

The adress of the house is 322 collen drive. There is a yellow house, with a brick driveway, and a firehydrant. If you are unfamiliar with this path, keep up with someone who is OR just run the 400s.

Metcon (Time)

For TIme

100 Strict Press 75/55

*Rest :30 between attempts*
These are take from the floor. To go RX you should be able to get 10 or more reps on your first set. Keep good track of you rest time as everyones will be different.

Time Cap 10 Minutes

Metcon (Time)

Extra Credit

4 Rounds

25 Vsit Ups

1:00 Pank Hold

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