5/17/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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

Metcon (Time)


Muscle Ups

**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

Metcon (Calories)

Extra Credit

Death By Wall Balls 30/20

**Score total Assault Bike Calories between Wall Ball sets**