12/04/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (10 Rounds for reps)

On a Running Clock..

1:00 on 1:00 off x 6 Rounds

60 Double Unders

Max Burpees w/ Time Remaining


1:30 on 1:30 off x 4 Rounds

15/12 Calorie Assault Bike

Max Handstand Push Ups w/ Time Remaining
Each round the only reps counted toward your score are the reps after the buy in.

You should anticipate getting to, and completing reps after the buy in every round. If you do not, scale either the buy in or the… HSPU.

You should be completing the Bike in about a minute or less. The DU in less than :40. Scale number of reps to achieve this.

There is a 3 minute break between pieces.