04/11/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-minute EMOM – including rests. Take breaks and increase weight throughout each EMOM.

8-min EMOM: KB/DB Snatch

ODD: Right

EVEN: Left

1-minute Rest

6-min EMOM: KB/DB Windmill

ODD: Right

EVEN: Left

1-minute Rest

4-min EMOM: 45-second Goblet Squat Hold

WOD

B. WOD: For Time

Metcon (Time)

3 Rounds

50x Bear Crawl Steps

25x American KB Swings (Rx 40-45/26,+50-55/35-40)

100m Single Arm Farmer’s Carry (Rx Use KBS weight)

25x V-Ups
*20-minute cap.

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