03/10/2017

Angelino CrossFit – CrossFit

SKILL

A. SKILL: Spend 20-minutes on practicing and developing the following skills through a series of progressions.

a. KIPPING (10-mins): Use for ring & bar pull-ups, C2B & butterfly pull-ups, ring & bar muscle-ups, etc..

b. HANDSTAND (10-mins): Use for handstand & HSPU, handstand walk & wall walks, etc..

WOD

B. Duncan’s Birthday WOD: For Time

Metcon (Time)

3 Rounds

Round #1

33x Single KB/DB Snatch (Rx 40-45/12kg,+50-55/35)

600m Run

Round #2

33x Hang Cleans (Rx 75/55,+95/75)

600m Run

Round #3

33x Thrusters (Rx 75/55,+95/75)

600m Run
30-minute Time Cap

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