CrossFit Alpha Dog – CrossFit
Bench Press (8 Sets of 2 Bench Presss + 10 DB Rows)
Complete 8 Climbing sets of Bench Press. Superset (Follow immediately) your bench press with 10 Dumbbell Rows (5 Per arm).
Each set of bench should be heavier than the last. You should not fail here…..guys.
The dumbbell used for your rows should be heavy but should also allow for perfect movement.
Metcon (5 Rounds for time)
Every 3 Minutes x 5 Rounds
20/16 Calorie Row
15 Kettlebell Swings 70/55
Each row will have a time cap of 1:20 allowing a second group to start at the 1:30 mark.
You will need to hold 1200/900 to hit this mark.
Your Kettlebell swings are to be done American style and should be able to be done unbroken.
Metcon (6 Rounds for time)
2:00 Rest between each round.