1/09/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Bench Press (6 Sets of 3 Reps)

Complete 6 Sets of 3 all at the same weight. The weight to use is 10/5 pounds more than last weeks 8×3

If you were not here last Thursday, shoot for 75-80%


Metcon (Time)

For Time

500M Row

25 Handstand Push Ups

25 Devils Press 50s/35s

25 Handstand Push Ups

500M Row
Start Heats 3 Minutes Apart. Try to get those who will move through the workout faster in the first heat.

We will need to share dumbbells for the devils press. rotate when tired.

Devils Press is burpee between dumbbells. Ground to Overhead.

Scale HSPU first in reps. Then Scale to negatives. Then to 10 Wall Walks.

Metcon (4 Rounds for reps)

Extra Credit


Single Unders

Jump Squats


HS Hold