5/6/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Push Press Front Squat (5 Front Squat + 2 Push Press)

Complete these at the same weight as last week. All sets done at the same weight.

5 Rounds!!!! (I know it says 2 Push Press, It is 5. I suck)

5 Front Squat

5 Push Press

Metcon (AMRAP – Reps)

10 Minute AMRAP

50 Air Squats

10 Bar Muscle Ups
Scale 10 Bar Muscle ups to 30 Ring Rows.

You should be making it to the second set of bar muscle ups.

Metcon (Calories)

Extra Credit

In 5 Attempts Find Max Wattage on the Assault Runner