9/07/18 - CrossFit Alpha Dog

9/07/18

CrossFit Alpha Dog – CrossFit

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Bench Press (Work to a Heavy 3 Rep)

Use sets of 3 to work up to a heavy set of three. Take less than 15 minutes to do this (which means use more warm up sets) AND DONT FAIL.

Use a spotter with all heavy sets

Metcon (Time)

For TIme

30 Toes to Bar

30 Box Jump Overs 24/20

20 Toes to Bar

30 Box Jump Overs 24/20

10 Toes to Bar

30 Box Jump Overs 24/20
More box jump overs than originally posted. These can be done laterally.

Toes to bar should be able to be done in sets or consider scalling.

Time Cap 12 Minutes