02/28/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 16-Minute EMOM (Including Rest), Increase weight of each lift on every round.

0:00-1:00…Rest & Rack

1:00-2:00…8-12x Bent Over Rows

2:00-3:00…8-12x Seated Strict Presses*

3:00-4:00…8-12x Overhead Lunges (Try using the same bar (& weight) as the *Strict Press)

Repeat 3 more times.

Bent Over Row

Shoulder Press

WOD

B. WOD: For Time

Metcon (Time)

10-9-8-7-6-5-4-3-2-1x of…

Wall Balls (Rx 20/14,+20)

Toes To Bar (Rx+) or V-Ups

Start with a 200m Run and repeat every 4-minutes until you finish the descending ladder.

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