1/11/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds)

“Death By Fran”


Thruster AND Pull Up

Minute 1 – 1 of Each

Minute 2 – 2 of Each

Minute 3 – 3 of Each

And so on until you cannot complete..
Males use 95

Females use 65

Scale so that you see yourself working for AT LEAST 6 Minutes.

Pull ups scale to Ring Rows

Rx+ C2B Pull Ups

Metcon (Time)

For Time

50 Burpees

50/40 Calorie Row

50/40 Calorie Assault Bike
The same as last week, but backwards 🙂

Start heats every 4:00, faster individuals up front to avoid overlap on the machines.

4:00 Cap on both machines

Time Cap 12 Minutes