01/26/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 22-Minute EMOM (3×5-Minute EMOM’s including rest) ALL LIFTS are from the floor.

a. 5-Minute EMOM:

5x Push Press (3-second hold at the top)

–3-Minute Rest–

a. 6-Minute EMOM:

3x Front Squat (5-second pause at the bottom)

–3-Minute Rest–

a. 5-Minute EMOM:

3-5x Deadlift (go heavy!)

Push Press (*From the floor)

Front Squat (*From the floor)

Deadlift

WOD

B. WOD: For Time

Metcon (Time)

Cash-In: 70x Bear Crawl Steps

60x Double-Unders (Rx+) or 180x Singles

50x Air Squats

40x Sit-Ups

30x Push-Ups

20x Pull-Ups (Rx+ No Band)

10x Burpees

Cash-Out: 600m Run

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