11/28/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)


10 Minute AMRAP Cindy

5 Pull Up

10 Push Up

15 Air Squats


10 Minutes to Find a Heavy Single Power Snatch


100 Burpees For Time


10 Minutes to Find a Heavy Power Clean


“Flight Simulator”

Double Unders

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