CrossFit Alpha Dog – CrossFit
Deadlift (6 x 10 EMOM @ 50 %)
We have done this before. Check you history and likely repeat the same number here.
Complete these TOUCH AND GO. Do your best not to bounce the weights. So controll the eccentric just enough.
14 Wall Balls 20/14
7 Chest to Bar Pull Ups
Find a pace where you don’t have to stop moving.
All Wall Balls should be done unbroken. Scale the weight of the ball if you cannot.
Chest to bars will scale first to normal pull ups, and then jumping pull ups.
Rx+ Complete 3 RING Muscle Ups
Time Cap 10 Minutes
2:00 Row FAST
1:00 Row SLOW