4/6/15 - CrossFit Alpha Dog


Main – CrossFit

Power Clean (3RM)

NOTES: Take 10min to establish 3RM power clean. Reps DO NOT have to be touch and go. Allow no more than 2 missed attempts.

REST 1min

Weighted Pull-ups (1RM)

NOTES: Take 5min to establish 1RM STRICT weighted pull up. For athletes who can not perform strict weighted pull ups perform max rep STRICT pull ups x 2 with the minimum amount of band assistance.

Fran (Time)

Thrusters, 95# / 65#