11/20/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

3 Rounds

30/24 Calorie Row

30 Toes to Bar

30 Power Snatches 75/55

30 Overhead Squats 75/55
Start a second heat 3 Minutes behind the first heat.

Notice the 3rd round.

Every segment should take you no longer than 2:30 Minutes to finish. If it does, scale the reps per round so you finish in this time domain (EX: 20 TTB).

Power Snatches should be done touch and go the whole time.


40/32 Cal Row

40 TTB

40 PS

40 OHS

(Must Beat Cap to be considered “Rx+”)

30 Minute Time Cap

Metcon (Time)

Extra Credit

5 Rounds

20 Weighted Sit Ups

40 Russian Twists