CrossFit Alpha Dog – CrossFit
Metcon (AMRAP – Reps)
30 Minute AMRAP
30/24 Calorie Assault Bike
30 Toes to Bar
30/24 Calorie Row
30 Burpee Front Rack Step Ups 50s/35s, 24/20
Burpee Front Rack Step Ups
Start with dumbbells on the ground. Complete a burpee between them. Stand and Clean the Dbs to your shoulders. Step up to FULL Extension on a 24/20 inch box.
If you movement is altered due to either the weight or the height of the box, scale. DO NOT go Rx if you feel the movement is going to be destructive. (Think falling, knees caving, hips leading your ascent, dropping DBs. ect)
Scale TTB to Knee Tuck Ups.
DONT lock the seat down (We are down one bike)
Start a second heat 3 Minutes After 1st.
You will need to share Dbs/bikes/rowers.