5/15/19 - CrossFit Alpha Dog

5/15/19

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

100 Air Squats

600 Row Meters

9 Squat Snatch 135/95 (115)

80 Air Squats

500 Row Meters

7 Squat Snatch 155/105 (92)

60 Air Squats

400 Row Meters

5 Squat Snatch 185/125 (69)

40 Air Squats

300 Row Meters

3 Squat Snatch 205/145 (46)

20 Air Squats

200 Row Meters

AMRAP Squat Snatch 225/155 (22+)
Scaling of the Snatches

First power them. Its scaling yes but consider being safe.

Look to the last rep and you should be able to complete it, work your way back from there..

Don’t move like garbage on your air squats.

Start Heats every 3 minutes and make rowers first come first serve.

Consider sharing a bar with someone who is using the same weight.

Metcon (No Measure)

No Extra Credit