CrossFit Alpha Dog – CrossFit
Bench Press (5 Sets 8 Bench Press + Strict PUll ups)
Complete as a superset
8 Bench Press into
Sustainable Pull Up Reps
Bench press should be around 70-75% all at the same weight
If you cannot complete strict pull ups complete 5 negatives.
Metcon (AMRAP – Reps)
15 Minute AMRAP
20 Front Squats 155/105
20 Bar Facing Burpees
20 Calorie Row
Rowers will be first come first serve. If you need to wait for a rower, it shouldnt be all that long.
Scale so that the front squats are doable in 2 sets or less.