9/08/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Bench Press (5×5)

Complete 5 sets of 5 on the Bench press. Use either 70% of your 1RM or something 5 pounds heavier than a previous 5×5..

Superset each set of the Bench press with 12 single leg rdls with a 50/35 dumbbell. 6 per leg

Metcon (Time)

5 Rounds

10 burpee pull ups

50 double unders
Scale pull ups to jumping pull ups.

Scale jump rope to 70 singles

Time cap 10

Rx+ 6 Burpee muscle ups

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