11/27/19 - CrossFit Alpha Dog

11/27/19

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.

Rx+

12 Burpee Ring Muscle Ups

Metcon (No Measure)

Extra Credit

GHDSU Work