1/28/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (4 Rounds for time)

Every 8 Minutes x 4 Rounds Complete…

30 Wall Balls 20/14

30/24 Calorie Row


15 Right Arm Shoulder To Overhead 70/50

15 Left Arm Shoulder To Overhead 70/50
Time cap on each round will be 7:00.

Groups will need to be split depending on how many will be using the GHDs.

In order to use the GHD you have to be comfortable completing 120 reps today.

Scale using either sit ups or vsit ups.

You can start with either arm on the shoulder to overhead

Deadlift (1 heavy)

Reserved Heavy Single.

Extra Credit