CrossFit Alpha Dog – CrossFit
Metcon (No Measure)
5 Front Squat @ 50-55% of Back Squat
12 Good Mornings (Light)
Complete 5 Rounds straight through.
Use 10/5 Pounds more than last week
This will be a superset, so you have to complete the good mornings immediately following the squats.
Keep the Good morning bar on the floor and put it on your back.
Guys 95 and less
Girls 65 and less
(Unless you know you can use more.)
Metcon (AMRAP – Reps)
10 Minute AMRAP
30 Dumbbell Snatches 50/35
60 Double Unders
Dumbbell Snatches have to be done alternating.
You should be finishing the amount of double unders you are doing under 1:00
1:00 Rest between each