10/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

8 Rounds

10 Bench Press 135/75

20 Hollow Rocks

30 Double Unders

1:00 Rest
The Bench Press should be able to be done unbroken. If you cannot, scale the weight. DO NOT GO HEAVIER DO NOT ADD WEIGHT PER ROUND.

Spend no more than 1:00 on double unders. This can be 1:00 of practice.

Time Cap 25 Minutes

Metcon (Time)

Exta Credit

300 Air Squats

E2MOM (including 0:00) complete 10/8 calorie assault bike.