July 11, 2020

By Alpha Athletics Crossfit 412 | July 10, 2020

Hero WOD:“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb)

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January 20, 2017

By Tony Fusaro | January 19, 2017

Warm Up: 4rds :45 Deadbug 8 DB RDL (AHAP) 8 Strict Pullups 4 Speed Deadlifts (135/95) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% “Choose You Own Adventure” A) 4rds 10 Ring Rows *Feet elevated 10 Standing BB Curls B) 4rds 500m Row 15 Power Snatches (75/55)

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