01/05/2017

Angelino CrossFit – CrossFit

STRENGTH

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

Find a 3RM for Bench Press; Starting @ 70% of 1RM – Record NEW PR for the New Year!!

Then with the remaining time complete 4 to 5 rounds of the following circuit as fast as you can:

5x Strict Chin-Ups

5x Diamond Push-Ups

**MAX 15-30 second rest**

Bench Press (3RM)

WOD

B. WOD

Metcon (AMRAP – Reps)

6 rounds (12 Minutes):

20 seconds Knees to Elbow (Rx) (Rx+Toes to Bar)

**20 seconds Rest**

20 seconds Wall Balls (Rx 20/14,+20)

**20 seconds Rest**

20 seconds Singles (Rx+ Double Unders)

**20 seconds Rest**

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