3/12/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Every 4:00 x 3 Rounds

:20 MAX Assault Bike Calories
You can start a heat every minute.

Every effort should be a MAX effort. don’t baby any of them.

Also, try not to take the roll over after the :20. Take the exact number.

Metcon (Time)

3 Rounds

10 Bar Muscle Ups

5 Power Snatches 185/125
Scale for Bar Muscle Ups today will be 10 Burpee Pull Ups.

Scale Power snatches to 80% of your best Snatch.

Time Cap 10 Minutes

Metcon (No Measure)

Extra Credit

12 Minute EMOM

Chest to Bar Pull Ups Work