8/08/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

200M Run

16 Squat Cleans 135/95

16 Toes to Bar

400M Run

12 Squat Cleans 165/115

20 Toes to Bar

800M Run

8 Squat Cleans 215/145

24 Toes to Bar

1600M Run

4 Squat Cleans 245/165

28 Toes to Bar
This is (and should be for everyone) a running workout. The Toes to Bar and the Cleans should be a tough but should not slow you down more than 3-5 Minutes.

With the above being said, scale the weights on the bar so they are doable and scale the toes to bar to something where you can chip through the reps.

Time Cap 36 Minutes

Goal Time 24 Minutes

Metcon (Time)

Extra Credit

Accumulate 6:00 Hanging From Bar

(Single Arm / Mix Grip/ However)