9/13/18 - CrossFit Alpha Dog

9/13/18

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds and Reps)

With a Partner Complete..

10 Minute AMRAP

15 Handstand Push Ups

15 Deadlifts 225/155

*Rest 5 Minutes*
You should have the ability on both movements to be done in 3 sets or less. Scale first the reps to be able to do this, then the weihgt/movement.

Scale the handstand push ups to a :30 Hold.

Partner 1 completes a full round and then partner 2 goes

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Metcon (AMRAP – Rounds and Reps)

With a Partner Complete..

10 Minute AMRAP

8/5 Calorie Assault Bike

15 Box Jump Overs 24/20
This time, the bike is designed to be a sprint.

The box jump overs can be done any way.

Partner 1 completes a full round and then partner 2 goes.

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