1/08/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Squat Clean (5 Minute AMRAP @ 80%)

Complete as many Squat Cleans as possible in 5 minutes. Use 80% of your best Clean.

This is a weight that you should be able to get 8+ times within the 5 minutes. If you cannot, you may scale the weight.

Choose something you are sure you can move safe.

Scale to Power Cleans if you are unable to safely Squat Clean.

Metcon (Time)

For Time

50 Strict Pull Ups

100 Push Ups

150 Air Squats
CrossFit.com Workout.

If you cannot finish the strict pull ups in under 7:00, scale first the number of reps, and then to negatives (20).

PERFECT Push Ups, and then to a Box.

Time Cap 15 Minutes