5/17/19 - CrossFit Alpha Dog

5/17/19

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)

10-8-6-4-2

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**