9/14/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Bench Press (5 Sets 8 Bench Press + Strict PUll ups)

Complete as a superset

5 Sets

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.

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