11/28/19 - CrossFit Alpha Dog

11/28/19

CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

0-12

10 Minute AMRAP Cindy

5 Pull Up

10 Push Up

15 Air Squats

12-24

10 Minutes to Find a Heavy Single Power Snatch

24-36

100 Burpees For Time

36-48

10 Minutes to Find a Heavy Power Clean

48-60

“Flight Simulator”

Double Unders

5-10-15-20….-50-45-40….-10-5
Workout will start by 9:15 at the latest! This mean we will all be done at 10:15 so plan accordingly. Lets see how many people attend this years Thanksgiving WOD!!!

No more than 2 misses on each lift. You will likely be working in a group of 3-5 here.

Flight simulator is unbroken sets. So, if you miss in the set of 10 you must redo 10 before you move onto 15. Scale this to double single unders.

Record your lifts.

Power Clean

Power Snatch