8/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

For Reps in Consecutive Minutes With a Partner…

2 Rounds

Max Shoulder to Overhead 155/105

Max Chest to Bar Pull Ups

Max Power Cleans 155/105

Max Assault Bike Calories

3:00 Rest and then Complete again.
Partner one will complete the shoulder to overhead, and then partner 2 will have the next minute. the 3rd minute will be partner ones for c2b Pull ups. Continue in this fasion until completion.


185/125 Barbell

Muscle ups in place of C2B