CrossFit Alpha Dog – CrossFit
Push Press (Build to a heavy 3 rep, then 3×3 drop)
Build up to a Heavy 3 Rep in 8-10 minutes using 4-6 sets.
Then, Complete 3 sets of 3 on the drop set with 10-30 pounds less than your heavy set. Drop set should be heavy, but able to be moved well.
80 Kettlebell Swings 55/35
Take a look at the time cap and have a goal in mind as to how you plan to finish the workout. Scale the weight of the swings if you will be unable to maintain stes of 8+
Time Cap 10 Minutes
Rx+ Hang Kettlebell snatches 55/35 Rotate every 10
15/12 Cal Assault Bike
:30 Bar Hang (Palms Facing)