01/03/2017

Angelino CrossFit – CrossFit

SKILL

A. SKILL: Complete the following four (4) separate tabatas focusing on proper form and increasing weight throughout. (21 Minutes Total)

5 Minute Tabata

a. 20 seconds American KBS; 10 second Rest

b. 20 seconds Russian KBS; 10 second Rest

**2 Minute Rest**

4 Minute Tabata

a. Minute 1: 20 seconds Single KB Cleans (R); 10 second Rest

b. Minute 2: 20 seconds Single KB Snatch (R); 10 second Rest

**1 Minute Rest**

4 Minute Tabata

a. Minute 1: 20 seconds Single KB Cleans (L); 10 second Rest

b. Minute 2: 20 seconds Single KB Snatch (L); 10 second Rest

**2 Minute Rest**

3 Minute Tabata

a. 20 seconds Single Arm Alternating KBS; 10 second Rest

b. 20 seconds KB Figure 8; 10 second Rest

WOD

Metcon (Time)

3 Rounds

21-15-9x of..

Goblet Squats (Rx 45/12kg,+55/35)

Pull-Ups (Rx+ No Band)

START each round with a 200m Run and END each round with 5x Burpees

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