02/14/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 15-minutes or less to complete the following.

5×5 @ 70% of your 1 REP MAX of the Deadlift; hold the TOP of the Deadlift for 5 seconds.

Deadlift (70%)

CORE

B. CORE: 8-Minute Tabata

Minute 1-4: Hollow Rock Hold

Minute 5-8: Weighted Plank

WOD

C. Graham’s Birthday WOD: Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP

7-Minute AMRAP

**2-Minute Rest**

7-Minute AMRAP

18x Box Jump Overs (Rx 24/20,+30/24)

18x Sit-Ups

18x Pull-Ups (Rx+ No Band)

18x Hand Release Push-Ups

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