CrossFit Alpha Dog – CrossFit
Metcon (4 Rounds for calories)
2 Minutes on
2 Minutes off
15 Toes to Bar
MAX Assault Bike Calories
Within 2 minutes complete 15 toes to bar and then accumulate calories on the bike with your time remaining.
Your number of toes to bar should allow you with :30+ per round and ideally more.
Metcon (AMRAP – Reps)
14 Minute AMRAP
10 Clean and Jerks 135/95
10 Clean and Jerks 185/125
MAX Clean and Jerks 225/155
Scale so that you can make it to the last bar.
You are not allowed to scale the run.
One of the best options for scaling this workout is to keep the weight the same for all three rounds. No increases if you do not see yourself moving the heavier bars well.
ALSO, do not scale the first bar to make jumps. Just keep them the same across.
2 Minute Rest