CrossFit Alpha Dog – CrossFit
Front Squat (Build to a Heavy Front Squat AND Drop Set)
Take 10-12 Minutes to Build to a Heavy Front Squat. This should not have the intent of a 1RM. You should also NOT Fail.
Once hit, drop 40/30 pounds and complete 2 more sets of 4.
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
9 Burpee Box Jump Overs 24/20
18 Kettlebell Swings 53/35
Kettlebell swings should be able to be done unbroken.
3:00 Bewteen Sets
(12 Total 500s)