8/09/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

500m Row (Time)

Max Effort 500m Row
A 500M Row done well should leave you needing alot of time to recover.

Coaches allow some 200M pogressive builds in pace before starting this.


Set the monitors to 500M count down.

Metcon (Calories)

11 Minute AMRAP with Partner

20/16 Calorie Assault Bike
Every 20/16 Calories Rotate. Pace this at the rate you would imagine your 3rd or 4th round going. So, do not sprint your first one.

Metcon (Time)

Extra Credit


Ski Calories

Sit Ups