7/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Calories)

30 Minute AMRAP

2400M Run

100/80 Calorie Assault Bike

300 Double Unders

MAX Calories on the Rower
Heats will need to be done in group of 7. This is due to the number of Assault Bikes. Classes with more than 21 people will need to have people ski 120/100 Calories in place of the assault bike.

You may not run on the assault runner.

Start a new heat every 8 Minutes. Faster runners in the earlier heats.

The assault bikes will have a 7:30 time cap for your number of calories. You MUST restart the monitor to keep track of this.

Scale Double Unders to 500 Single Unders.

Score is calories on the Rower.

If you are in a possible third group, consider the extra credit up front.

Metcon (Weight)

Extra Credit

400M Waiters Walk AHAP

Rotate Every 100M
Object you carry can be anything but should be able to be done in two trips per 100M

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