8/13/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Power Snatch (Build to a Heavy 10-8-6-4 and 2 TnG Power Snatch)

Complete a Heavy Set of 10, 8 , 6, 4 and 2 Touch and go Power Snatch.

Have your weights ready and complete all your work under 8 MINUTES.

You can work with a parnter

Record your heaviest double.

Metcon (Time)


Muscle Ups

Clean and Jerk 155/105
Today, Scale Muscle Ups to Ring Rows in a 20-16-12 rep scheme.

Clean and Jerks should be able to be done in quick singles.

Time Cap 12 Minutes

Metcon (Time)

Extra Credit

100 Ab Contracitions
Anyway you want to go about it.