6/13/18 - CrossFit Alpha Dog

6/13/18

CrossFit Alpha Dog – CrossFit

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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

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