7/11/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Overhead Squat (

Build to a SAFE set of 5 on the overhead squat.

You are not allowed to fail.

If you are unable to comfortably overhead squat with a barbell, complete multiple sets of 10 with either a dumbbell or a PVC Pipe.

Do all of these reps with a purpose! Don’t just look to add weight.

Metcon (Weight)

5 Sets of 5 Reps

Strict Weighted Pull Up
If you cannot complete pull ups with weight, complete normal stict pull ups.

If you do not yet have strict pull ups, complete 5 negative pull ups.