1/30/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

5 Sets

5 Weighted Ring Dips

5 Weighted Pull Ups

2:00 Rest
If unable to do weighted work, complete reps strict.

If unable to complete reps strict, complete neagtives.

Record combined weight of movements.

Metcon (Time)

With a Partner Complete…

125/100 Calorie Row

100 Box Jump Overs 24/20

75 Toes to Bar

50/40 Calorie Row
Split all the movements anyway you want. With the exception of completing singles.

In order to beat the time cap you will have to be moving very quickly.

Time Cap 15 Minutes

Metcon (Time)

Extra Credit

3 Minute ARAP Sit Ups

3:00 Plank Hold

1 Minute Plank Left

1 Minute Plank Right