CrossFit Alpha Dog – CrossFit
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.