11/07/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Meatball (Time)

For TIme


Wall Ball 20/14


Pull Ups


Calorie Assault Bike
Complete 50 Wall Balls, 20 Pull Ups, and 15/12 Calories on the Assault Bike. Each round the wall balls will decrease and the pull ups and the bike will remain the same.

Bikes will be first come first serve today. Start heats of 8 every 2:00 Minutes. this should allow space to be made. DO NOT LOCK DOWN SEAT. This will make for smoother transition onto the bike.

Each bike will have a 1:30 minute cap. If you cannot complete 15/12 calories in that time, scale to 10/8.

Scale pull ups to Jumping chest to bar.

Time Cap 25 Minutes


Male 30# Wall Ball

Female 14 to 10′ Targer

Chest to Bar Pull Ups.

Metcon (Time)

Extra credit

10 Rounds

300M Row

:20 Handstand Hold