CrossFit Alpha Dog – CrossFit
Use multiple sets of 5 to build to a heavy set of 5 on the Deadlift.
If you were here last Friday, have a plan to match or pass your last deadlift by 5-20 pounds. This will depend on how the deadlift looked / felt.
40 Double Unders
30 Wall Balls 20/14
New rule, if something is going to slow you down (unless it is a breathing issue) scale it back. This is the key to beating time caps.
Scale double unders to 80 single unders.
Scale pistols to 20 Walking Lunges. (10R/10L)
Goal time 7 Minutes
Time Cap 12 Minutes