11/27/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Every 10 Minutes x 3 Rounds

50 Wall Balls 20/14

100 Double Unders

25 Burpee Pull Ups
Each of these rounds should take between 5:30 and 7:30 minutes. There is an 8 Minute Time cap on EACH round.

Wall Balls should be done in no more than 5 sets.

Scale for double unders is a 2 minute period working on them. If you cannot complete 100 in this time, AMRAP 2:00 from the point in time you finish your wall balls. This means you can get 0 double unders.

The burppe pull up you may jump into your pull up after having done the burpee.

Take you time for EACH round.


12 Burpee Ring Muscle Ups

Metcon (No Measure)

Extra Credit