03/30/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-minute cap to complete 5 rounds of the following superset. Start each lift at 50% and increase each round after that. Record your heaviest set.

5x Push Press

5x Deadlift

Push Press

Deadlift

WOD

B. HIRAM’S BIRTHDAY WOD: For Time

Metcon (Time)

20-Minute Cap

3 Rounds

3x Strict Pull-Ups or Ring Rows

25x Power Cleans (Rx 95/65 +135/105)

75x Singles or 25x Double Unders (Rx+)

COOKIE

C. COOKIE CASH-OUT: For Time

Metcon (Time)

3-Minute CAP

45x Toes-To-Bar/Knees-To-Elbow/V-Ups

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