CrossFit Alpha Dog – CrossFit
Back Squat (Check Notes)
Follow the scheme…
1 Back Squat + 20/10 from 1/27/20
3 Back Squat @ same weight as 1/27/20
^^Complete for 3 total rounds^^
Your singles should be easy here.
Your rest does not have to be exact
Record your singles
Metcon (AMRAP – Reps)
12 Minute AMRAP
Burpee Box Jump Overs 24/20
Power Cleans 135/95
Shoulder to Overhead 135/95
Complete each movement for 3 reps, then 6, then 9. Do so for all 12 minutes. If you get to 15, continue to 18 and so on.
Weight should be done for quick singles and UB Shoulder to overhead for most of your rounds.
:30 Hard Bike
:30 Easy Bike