11/06/19 - CrossFit Alpha Dog

11/06/19

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

2 Rounds

20 Hang Power Cleans 95/65

30 Shoulder to Overhead 95/65

40/32 Calorie Assault Bike

50 Wall Ball 20/14

60 Sit Ups
Start heats 3 minutes apart for the assault bike.

Barbell reps should be able to be done in large sets.

Time Cap 26 Minutes

Rx+ 115/75 Barbell

Med Ball Sit Ups

Metcon (Weight)

Extra Credit

:30 Overhead Barbell Hold @ 70% Clean and Jerk