2/13/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

25 Minute AMRAP

20 Burpee BoxJump Oves 24/20

20 Sandbag/DBall Cleans HEAVY

20 Burpee BoxJump Oves 24/20

30 Strict Handstand Push Ups

20 Burpee BoxJump Oves 24/20

20 Bar Muscle Ups
Stagger Heats by 3:00 Due to the limited number of objects.

The balls weigh 70-100-150

The Sandbags weigh 140-190-240. Use something you can comfortably clean 20 times IN LESS THAN 3:00. If you cannot complete this in 3:00, scale the weight or reps.

Scale Strict HSPU to a Strict Press With Dumbbells. These should not be easy. Think sets of 5-8.

Scale Bar Muscle Ups to 10 Burpee Pull Ups.

Metcon (No Measure)

Extra Credit

5×20 Back Extensions