4/18/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

26 Minute AMRAP

100/80 Calorie Assault Bike

125 Air Squats

50 Toes to Bar

25 Devils Press 50/35s

75 Sit Ups

125 Air Squats

AMRAP Calorie Row
The Devils Press is basically a burpee (With hands on DB Hnadles) ground to overhead. These can be done as a clean and jerk. We will likely need to share these dumbbells with a partner in another heat.

Start heats on the bike every 7 Minutes. You will have a 6:45 Time Cap on the Bike. In order to go “RX” you have to beat this time cap. Guys hold 331+ Watts. Girls hold 252+ Watts.

Your score is Total Reps throughout the workout.


50 Pistols In and Out

50 TTB In and Out

50 Devils Press

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