12/04/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

3 Rounds of DT

2,000/1750M Row

2 Rounds of DT

75 Toes to Bar

1 Round of DT



12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Each round of DT should take less than 2:00. Scale the weight so you can cycle reps on the deadlift, hang power clean, and S2OH.

With classes of more than 10 People you will start the workout backwards. Record this in your notes. This is due to the number of rowers and starting a second (or third) heat 10 minutes after is too long.

Toes to bar scale to knee tuck ups. Grip fatigue.

Time Cap 25 Minutes


DT @ 185/125

(Must keep the sub 2:00 per round)

Metcon (AMRAP – Reps)

Extra Credit

10 Minute EMOM

30 Air Squats