1/13/20 - CrossFit Alpha Dog

1/13/20

CrossFit Alpha Dog – CrossFit

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Back Squat (Complete 5 Sets of 7 Reps)

Complete 5 Sets of 7 Reps.

If you were here last week, use that as insight to what you should be using this week and if you should increase weight.

You should not need more than 2:15 rest between sets.

You may add 20/10 from last week

Metcon (AMRAP – Reps)

6 Minute AMRAP

3 Box Jump Over (24/20″)

6 Deadlift (255/175lb)

9 Bar Facing Burpee
If you cannot keep this workout quick, you should consider scaling.

Deadlifts should not be done in singles.

Metcon (Time)

Extrra Credit

5 rounds

25/20 calorie assault bike

500M Row

2:00 rest