CrossFit Alpha Dog – CrossFit
20 Clean and Jerks 155/105
40 Toes to Bar
60 Bar Facing Burpees
80 Deadlifts 155/105
100/80 Calorie Assault Bike
Start Heats 4:00 Apart with the faster bikers up front.
7:30 Time Cap on the Bike FROM THE TIME YOU START THE BIKE.
Just because you can go rx+ does not mean you should. Try to go faster.
Clean and Jerks can and should be done in quick singles.
Deadlifts should be done in 5+
Time Cap 30 Minutes
5 Rounds for Quality
1:00 LSit Hold
15 Slow Controlled Back Extensions (Not Hip Extensions)