CrossFit Alpha Dog – CrossFit
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
500 Single Unders