CrossFit Alpha Dog – CrossFit
Front Squat (4 Sets of 5 Reps)
Complete 4 Sets of 5 Reps at 80 % of your best front squat. If you were here for the “5×5 from the floor” Continue whichever weight will be heavier.
Deadlifts, 225# / 155#
If you can complete the movements, go rx if you can finish a good amount of the work. If not, Scale to 30-20-10 Push Ups.
Time Cap 8 Minutes
If you Finish under 4:00, Complete again @ 8:00.
Metcon (AMRAP – Rounds)
Extra Credit “Fortitude”
Even Minutes) 15 Burpees
Odd Minutes) 15/12 Calorie Row
Coaches, dont use the rowers to warm up.