6/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Back Squat (4 Sets of 5 Reps)

Complete 4 sets of 5 Reps ideally using 20/10 pounds more than you finished with on the Front Squat / Back Squat Sequence.

If you were not here / did not follow the progression to the point where it was heavy, you may work slightly heavier.

This DOES NOT mean you should be struggling. Every set should be leaving room for growth (4 weeks).

Metcon (Time)

For Time


Burpee Box Jump Overs 32-20

*Complete a 200M Run at the completion of every round*
Pretty simple workout. Just go and try to beat the time cap.

No walking.

Finish with the run, start with the BBJO.

10 Minute Time Cap

Metcon (Time)

Extra Credit

6 Rounds on Assault Bike

15/12 Calories Hard

15/12 Calories Easy.

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