2/07/20 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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1000m Row (Time)

Max Effort 1000m Row

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds

18 Deadlift (315/205)(275/185)(225/155)(185/125)(135/95)


Ring Muscle Ups
In your first 4:00 you will complete 18 Deadlifts @ 315/205 and 3 ring muscle ups.

In your second 4:00 you will complete 18 Deadlifts @ 275/185 and 6 RIng Muscle Ups.

Do this with the descending weights and the increasing ring muscle ups every round.

Scale Ring Muscle Ups to Burpee Pull Ups.

No time caps per round. Just scale appropriately.