CrossFit Alpha Dog – CrossFit
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)
12 Back Extensions
:30 Iso Hold
*Rest as needed between rounds