03/13/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-minute cap to complete the following.

a. Front Squats – 5×3 @ 75-80%

b. Back Squats – 3×3 Start @ 80% (Increasing each round.)

c. 5-minute plank of choice (Total accumulated time. Athletes can mix up the type of plank.)

Front Squat

Back Squat

WOD

B. Krisma’s Birthday WOD: For Total Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

14-minute AMRAP

3 Rounds:

14x Box Jumps (Rx 24/20,+30/24)

32x Wall Ball Sit-Ups (Rx 14/Rx+ 20)

3 Rounds:

14x Burpee

32x Double Unders (Rx+) or 85x Singles (Rx)

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