6/10/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Negative Pull Ups (5 Sets of 5 Reps)

Complete 5 sets of 5 reps on the negative pull up.

For these to be “legit” you have to have full control for 3+ seconds through out the lowering portion ALONG WITH a 1 second pause at the bottom of each rep.

Between your reps take no more than 3 seconds.

Between your sets shoot for 2 minutes of rest.

If these are easy for you, you may add weight to a belt.

Metcon (Time)

8 Rounds

4 Front Squats 225/155

8 Strict Handstand Push Ups
Your weight on the Front Squat should allow you to go unbroken. You may squat clean your first rep.

Each set of handstand push ups should take less than 1 minute.

Scale the handstandpush ups to a static hold of :30.

Time Cap 12 Minutes

Metcon (No Measure)

Extra Credit

24 Minute Assault Bike

Every 3:00 Complete Something You Are Bad At (SYBA)