8/14/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

50/40 Calorie Row

40 Ring Dips

30 Wall Balls 20/14

20 Deadlift 225/155

10 Strict Handstand Push Ups

Rest 5:00 and Complete Backwards

Score is 2nd Round
Time Cap on each individual round is 10 minutes. So the longest the whole workout will run in 25 minutes.

Start heats every 3 minutes

Each movement shouldn’t be stopping you from moving. Everything should be an endurance problem.


30 wall balls 30/20

20 Deadlift 315/205

10 Paralette HSPU

Metcon (No Measure)

Extra Credit

Accumulate a 5:00 Heavy Hold of some sort