04/07/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-Minutes to complete the following.

a. 5×5 Overhead Squats @ Start at 50% and increase each set. Record your heaviset set of 5.

b. If there is time left, complete 3-rounds of the following keeping a light to moderate weight throughout.

10x Romanian Deadlifts

10x Bent Over Rows

Overhead Squat (Start @ 50%)

Romanian Deadlifts

Bent Over Row

WOD

B. WOD: Total Reps

Metcon (AMRAP – Reps)

15-Minute AMRAP

5-Minutes: Alternating Step-Back Lunges

4-Minutes: American KB Swings (Rx 40-45/26,+50-55/35-40)

3-Minutes: Toes-2-Bar (Rx+), Knees-To-Elbows (Rx), V-Ups (Scale)

2-Minutes: Wall Balls (Rx 20/14,+20)

1-Minute: Hand Release Burpees

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