2/07/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Back Squat (6 Sets of 2 Reps)

Complete 6 Sets of 2 on the Back Squat. Use the same weight for every set.

The weight you use should be one of 2 options…

1) Add 10/5 From last weeks Back Squat 5×3

2) Something sustainable that you are able to move well for all 6 sets.

Metcon (3 Rounds for time)

Every 4:00 x 3 Rounds

15/12 Arms only Assault Bike

30 Box Jump Overs 24/20

Max Effort Hang From Pull up Bar
There will be a 1:45 time cap per round, a second group will start at the 2:00 mark.

You will have three seperate scores which will be just your hangtimes.