CrossFit Alpha Dog – CrossFit

Metcon (2 Rounds for time)

In Teams of two complete…

5000/4500M Row

250 Toes to Bar

-Rotate Whenever

-25 Minute Cap
Guys complete a 5000M Row Girls complete a 4500M Row. M/F Pairs complete 4750M.

You may row or complete Toes to Bar whenever you like. Make sure to keep a running total on the TTB.

Two scores.

1) Time to complete TTB

2) Time to complete row.


CrossFit Alpha Dog – CrossFit

Bench Press (21-15-9 Bench Press Dball/Sandbag Clean)

Complete 21 Bench Press reps and then 21 sandbag or dball cleans. do this for 15, 15 and 9, 9.

The Bench Press reps should be under 60% of our best bench, or something you can get done in 2-3 sets per 21, 15, and 9.

You will need to share the ball/bag. You and up to two other people can cycle through the object until reps are complete.

Whole thing should take less than 14 minutes.

“Double Fran” (Time)


Thrusters 95/65

Pull Ups
Many of you have done Fran. This workout will have a much different look to it. Consider breaking up reps from the start.

Scale Pull Ups today to jumping pull ups from a box.

There are TWO time caps today.

If you haven’t finished your first Fran by 6:00, you will attempt to have that done by 9:00 and that is your time cap.

If you have finished the first 21-15-9 by 6:00, your total time cap is 12 minutes.

Fran (Time)

Thrusters, 95# / 65#
Record here if time capped.


CrossFit Alpha Dog – CrossFit

Clean and Jerk (1 Squat Clean and Jerk EMOM x 8)

Every minute for 8 minutes complete 1 Squat Clean and Jerk. If you are unfamiliar with the squat clean this will be a chance to work lighter. You may split or push jerk.

If you were here on 12/06/17 look to add 5 pounds


Aim to use 70-75% of your best clean and jerk or something you know you will not miss due to the quick turnover of reps.

Metcon (Time)

For Time

1K Assault Bike

45 Box Jumps 24/20 (Step Down)

150 Double Unders

45 Box Jumps 24/20 (Step Down)

1K Assault Bike
Heat can start every 3 Minutes on the Bike.

On the assault bike make sure the distance is set to kilometers. To do this, hold the enter and start button until the screen beeps. Then press the down arrow until miles turns to meters.

Sprinting a bike distance will not help like they will for calories.

Scale double unders today to 300 singles.

12 Minute Cap

Metcon (Weight)

Extra Credit


30 Turkish Get Ups

30R/30L Kettebell Press
Do so in any order at the heaviest weight you can press.


CrossFit Alpha Dog – CrossFit

Metcon (Time)

6 Rounds

25 Wall Balls 20/14

20/16 Calorie Row

15 Ring Dips

10 Deadlifts 225/155

5 Strict Chin Ups
Each round the wall balls should be done in 2-3 sets. If this is not something you can do, you are moving too quickly somewhre else.

Scale the ring dips using a band. The band resistance should allow you to do these in sets of 3-5. We will also need to share the rings. So while resting allow others to do their reps.

Dealifts should not be done in singles. Any other method is okay.

A chin up has palms facing. No kipping. Can be done in singles.

Time Cap 31 Minutes

Metcon (6 Rounds for time)

Extra Credit

6 Sets

25 Hollow Rocks

1:00 Plank Hold

*Rest as needed in between*


CrossFit Alpha Dog – CrossFit

Power Snatch (6 TnG Power Snatches EMOM x 8)

Every Minute fo 8 Minutes complete 6 touch and go power snatches. Many of you have done this in the past (and you know how challenging it is).

Choose to either use a former weight, add 5 pounds, use 45-55% of your best PS, or Use what you can move smoothly.

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

30 Sit Ups

20M Walking Lunge 45/35 (Plate)
Everu round you should have :30 seconds or more to rest, if this is not the case, lower the number of sit ups or you shouldn’t be doing Rx+.

20M is down and back on the green lines.

Hold the plate however you like IN FRONT OF YOUR BODY.

Rx+ 55/35 Double KB front rack lunge.

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