11/19/19 - CrossFit Alpha Dog

11/19/19

CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Every :20 x 20 Rounds Complete 1 Rep)

Complete 1 Clean and Jerk Every :20 for 20 Sets. These reps should be difficult BUT YOU SHOULD KNOW YOU WILL NOT FAIL.

Look to use 70%

Metcon (AMRAP – Reps)

12 Minute AMRAP

18/15 Calorie Row

6/4 BarMuscle Ups

6 Devils Press 50s/35s
Start heats 2 Minutes Apart.

Scale Bar Muscle Ups to Burpee Pull Ups

Deadlift (5×5 @ 73%)

Extra Credit