9/12/19 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

In each window complete…


Establish a Heavy 3 Rep Hang Power Clean


Work up to a Heavy Weighted Pull Up


7 Minute AMRAP Burpees to a Target
You are not allowed to run over on the times, ESPECIALLY THE BURPEES.

Record your numbers in the places below.

If you cannot complete weighted pull ups, consider a 5×5 negative segment.

Hang Power Clean (3 Rep Hang Power Clean)

Weighted Pull-ups (Heavy Weighted Pull Up)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (Time)

Extra Credit

2,000M Row

500 Single Unders