CrossFit Alpha Dog – CrossFit
100 Power Cleans 135/95
Even Minutes 8 Chest to Bar Pull Ups
Odd Minutes 8 Burpees
The workout will begin with C2B Pull Ups.
Your workout is over when you have completed 100 Power Cleans.
Every minute you will complete either 8 C2B or 8 Burpees.
Choose a number of reps here or a scaled movement which will allow time on the barbell.
Don’t over scale the movement or reps. Look to the time cap.
Time Cap 21 Minutes
Front Squat (EXTRA CREDIT)
Similar to last weeks back squat. These are not to be too heavy. Think 65-70%