10/09/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

50 Handstand Push Ups

40 Front Squats 135/95

30 Strict Handstand Push Ups

20 Overhead Squats 135/95

**Rest 5:00 Minutes**

50 Pull Ups

40 Deadlifts 185/125

30 Chest to Bar Pull Ups

20 Deadlifts 185/125

MAX Burpee Box Jump Overs 24/20
Goal of the workout is to get to the burpee box jump overs.

This does not mean that you need to over-scale to get to them, but it should be possible. (You have also been given 5 more minutes)

Scale Handstand push ups today to dumbbell push press and dumbbell strict presses. Something that can be done for 6+ every time.


Metcon (Time)

Extra Credit

1600M Run

Even minutes 10 Push Ups

Odd Minutes 15 Air Squats