September 19, 2018

Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout.  If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class.  All levels are welcome and encouraged.  The 8:30am class will be members only (jacket optional).

Warm Up:
3rds
1:00 Deadbug Progression
5 Strict Pullups
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 7

Tester:
Max Effort 5oom Row
*2 Attempts to set your fastest 500m row*

Cool Down: 2min Row (Slow)