August 10, 2018

Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party.  A fun filled day at Alpha for the whole family, hope to see you all there!

Warm Up:
10 Banded Pullaparts
10 True Pushups
10 Air Squats
100m Jog

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

Partner WOD:
20min AMRAP
1rd “Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)
100m SB Run
*Partner 1 completes 1rd of Cindy while Partner 2 run 100m with SB*

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Alpha Athletics Crossfit 412

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