August 13, 2018

Don’t forget this coming Saturday is the 2nd Annual Alpha Decathlon followed by our 5 year anniversary party.  The Decathlon begins at 9am and will be in place of our standard Saturday classes.  Come in participate in all 10 events or just a few, cheer on your fellow Alphaholics and enjoy the day.  Alpha will be supplying the food and drinks for the party as a Thank You to each of our members that have made 5 years possible.  Families and friends welcome!

Warm Up:
Squat Prep
5 Strict Pullups
8/8 Getup Situp (Build)
5 :03 Pause Goblet Squats (Build
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% with :90 rest
*Use heaviest weight from last week*

WOD: “Feedback”
12min AMRAP
21 Wall Balls (20/14)
15 DB Snatches (50/35)
9 Weighted Situps

Alpha Athletics Crossfit 412

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