CrossFit Alpha Dog – CrossFit
Clean: Power Clean (Clean + 2 FS + 2 Jerks)
In 14 Minutes or less…
Build to a Heavy Clean + 2 Front Squats + 2 Jerks.
Both the Clean and the Jerks may be done any way.
Build up in weight smart. once you miss it is unlikely you will be able to attempt many more times due to the amount of reps.
CrossFit Games Open 14.4 (AMRAP – Reps)
60 Calorie Row
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
Start a new heat every 4 minutes.
If you get to muscle ups and cannot complete them, complete 30 strict pull ups/15 negatives.