4/21/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

In Teams of Three Complete..

1-10 Squat Clean and Jerk 135/95

2-20 Chest To Bar Pull Ups (2s)

3-30 Row Calories (3s)
We are keeping the Chest to Bars 🙂

Each Person will complete 1 Squat Clean and Jerk in Order. Then 2 C2B. Then 3 Row Cals.

Then Each Person will Complete 2 Squat Clean and Jerks. Then 4 C2B. Then 6 Row Cals.

Continue this way until complete or until the time cap. (Likely the Cap)

Time Cap 30 Minutes


165/115 Bar

Bar Muscle Ups

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