2/04/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

10 Overhead Squats 135/95

20 Toes to Bar

30 Wall Balls 20/14

40 GHD Sit Ups

50/40 Assault Bike Calories

10 Overhead Squats 135/95

-Rest 4:00 After Each Round-

**Each Round add 30/20 to OVHS**
Start heats 3:00 apart. Put those who will move quicker first. If This is for classes larger than 8.

Overhead squats should be able to be snatched overhead. If you cannot snatch the weight, do not add on the next round.

Sub VSit Ups for GHDSU.

Metcon (No Measure)

Extra Credit

10 Light Bench Press Reps

15 Ring Rows

Not for time