01/04/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 25 minutes to complete the following.

5×3 Pause Front Squat* – 3 second hold at the bottom of the squat

Then 3 Rounds of:

8x Bent Over Rows*

15-30 second Hollow Rock Hold

Start both lifts @ 50% and increase each round.

Paused Front Squat (5×3)

Bent Over Row (3×8)

WOD

B. WOD

Metcon (Time)

For Time

10x Burpee Over Bar

20x Power Clean (Rx 95/65,+135/95)

30x Wall Balls (Rx 20/14,+20)

40x V-Ups

500m Run

60x Walking Lunges

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