4/15/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Squat (Build to a Heavy Front Squat AND Drop Set)

Take 10-12 Minutes to Build to a Heavy Front Squat. This should not have the intent of a 1RM. You should also NOT Fail.

Once hit, drop 40/30 pounds and complete 2 more sets of 4.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Burpee Box Jump Overs 24/20

18 Kettlebell Swings 53/35
Kettlebell swings should be able to be done unbroken.

Metcon (Time)

Extra Credit

4 Sets

3 Rounds

500M Row

1:00 Rest

3:00 Bewteen Sets

(12 Total 500s)