9/12/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Metcon (Time)


Row Calories

Wall Balls 20/14

Power Cleans 95/65

** Complete 7 Lateral Burpees after each round**
Start a new heat on the rower every 2 Minutes. After your first round, rowers will become “first come first serve.” This means if all 9 rowers are taken, you will take the first available.

Power Cleans SHOULD NOT be done in singles.

Lateral burpees still require a two foot take off.

Time Cap 24 Minutes

Metcon (No Measure)

4 Sets

12 Back Extensions

:30 Iso Hold

*Rest as needed between rounds

admin - Author

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

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