CrossFit Alpha Dog – CrossFit
Back Squat (Complete a 20 Rep Back Squat)
Use sets of 5 to warm up to a 20 rep back squat.
Take one attempt.
This can varry from 50-75%
Don’t let technique break down here.
Use either of the past two weeks of 20 reps to give you an idea for today.
This is the Final Week
**50″ Handstand Walk Between each Set**
Finish with the Handstand Walk.
Scale Handstand Walk to a 10/8 Calorie Arms only Bike.
Scale Muscle ups to Ring Dips/Banded Ring Dips with a rep scheme of 20-18-16-14-12
Time Cap 13 Minutes
Rx+ Use Ramp
Death By Wall Balls 30/20
**Score total Assault Bike Calories between Wall Ball sets**