11/07/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Overhead Squat (

Week 2/3

Build to a SAFE set of 5 on the overhead squat.

You are not allowed to fail.

If you are unable to comfortably overhead squat with a barbell, complete multiple sets of 10 with either a dumbbell or a PVC Pipe.

Do all of these reps with a purpose! Don’t just look to add weight.

Metcon (5 Rounds for time)

Every 3 Minutes for 5 Rounds

350M/300M Row

50’ Handstand Walk
Cap each round at 2:30.

Scale Handstand Walks to Wall Walks OR a Handstand Hold of :30.

Metcon (No Measure)

Extra Credit

5 Rounds

1 Minute Plank

1 Minute Rest