6/07/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5×12 @ 60-65% 3×8 Back Squat)

Either Use previous Front Rack Lunges for refrence OR use 60-65% of your back squat from monday.

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.

Metcon (Time)

For TIme

10 Muscle ups

15 Squat Clean Thrusters 155/105

200 Double Unders

15 Squat Clean Thrusters 155/105

10 Muscle Ups
Scale Muscle Ups today to 30 Ring rows.

Squat Clean Thrusters may be done in Singles.

Double unders scaled to 300 Single Unders.

Metcon (4 Rounds for calories)

Extra Credit

4 Rounds

:10 AFAP

4:50 Rest