1/31/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

3 Rounds

10 Clean and Jerks 185/125

10/8 Ring Muscle Ups
Note : there is a workout after this one. So you will need to warm up quick, and not be too tired to complete the second.

Clean and jerks should be moved in singles that take less than 2:00.

Muscle ups should take less than :90 per set.

10 Minute Time Cap

Metcon (Time)

For time

20 Sandbag Cleans 150/100

40/32 Calorie Assault Bike

20 Sandbag Cleans 150/100
Your first set of cleans should be done under 3:00.

Assault bike should be done in NO MORE THAN 3:30

Split heats by 4:00. Share bags if needed.

Time cap 10:00