02/08/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 18-Minute EMOM (3 Rounds of..)

0:00-1:00 10-15x Romanian Deadlifts

1:00-2:00 30-60 second Hollow Rock Hold (break-up if necessary)

2:00-3:00 10-15x Floor Press

3:00-4:00 30-60 second Plank Hold (break-up if necessary)

4:00-5:00 10-15x Hip Raises

5:00-6:00 REST

*Keep the same weight for all barbell lifts. Increase weight throughout.

Romanian Deadlifts

Floor Press

Barbell Hip Raises

WOD

B. WOD: For Time

Metcon (Time)

8 Rounds (10-Minute Cap)

8x Thrusters (Rx 75/55,95/75)

8x Burpees

CASH-OUT: 800m Run **Not Part of Final Time!**

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