2/06/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Shoulder Press (Build to a 10 rep strict press)

10 is alot of reps. You will likely not get more than 5-7 good (climbing) sets.

Be sure to do 10 FOR EVERY SET. It is not about hitting a “10RM” but about getting the volume in.

Metcon (AMRAP – Reps)

Teams of 2

Alternating 12 Minute EMOM

12/8 Calorie Assault Bike Buy in

Max Burpees in Remaining Minute

**Rest every other minute while partner goes**
P1 gets the first minute

P2 gets thes second minute.

If you are unable to finish the 12/ 8 calories within the minute, you get a zero for that round (due to not completing burpees)

Score is burpees.