6/13/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

30 Minute AMRAP

20 Calorie Row

20 Thrusters 95/65

20 Chest to Bar Pull Ups

3:00 Rest

*Every Round Increase Reps by 5 Per Movement*
Complete the 20/20/20 for time. After a 3:00 Rest, complete 25/25/25 for time. Do this until 30:00 has passed.

Start a new heat every 3:00 .

Thrusters should be able to be done at least 10/10 in the first round or consider scaling the weight.

Chest to bars may not be done in singles. If you cannot scale to pull ups, Scale these to jumping chest to bar pull ups.

Metcon (No Measure)

Extra Credit

Accumulate 5:00 Upside Down

admin - Author

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!

Try a free workout on Saturdays!