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