CrossFit Alpha Dog – CrossFit
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500m Row (Time)
Max Effort 500m Row
It says 500M Just to get your times to pace.
If you were not here last week, complete a Max effort in place of todays 300s and record here.
Metcon (4 Rounds for time)
3:00 Rest between Each
Pace @ + (:02-:03) Seconds of your PR 500M
The 3:00 Rest can be close, if multiple people are using the same rower Do your best to guessimate off of a running clock.
Using your own rower, you can set the rest and distance to the machine.
Metcon (AMRAP – Reps)
With a Partner Complete..
10 Minute EMOM
Max Hang Squat Cleans 115/75
Every minute (including zero) both partners have to complete 10 Burpees.
After the 10 Burpees are completed either partner can begin the hang squat cleans. You can do as many, per person, per round, as you would like. Don’t lose track of reps.