6/11/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (4 Rounds for calories)

4 Rounds

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

400M Run

10 Clean and Jerks 135/95

400M Run

10 Clean and Jerks 185/125

400M Run

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.

Metcon (Time)

Extra Credit

8x500M Ski

2 Minute Rest