02/21/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-Minute CAP to complete the following in the order shown. Increase weight gradually from lift to lift.

3×5 Back Squats

3×5 Front Squats

3×5 Sumo Deadlifts

Back Squat (Start @ 55%)

Front Squat (Start @ 65%)

Sumo Deadlift (Start @ 75%)

WOD

Metcon (AMRAP – Reps)

11-Minute AMRAP (Including Rest)

0:00-3:00 Shoulder to Overhead (Rx 95/65,+115/85)

3:00-4:00 Rest

4:00-7:00 Singles or Double Unders (Rx+)

7:00-8:00 Rest

8:00-11:00 Chest to Bar Pull-Ups (Rx+ No Band)

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