04/17/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 25-minutes to complete the following.

a. 5×3 Front Squat; build up to a heavy 3.

b. Then.. complete 3 rounds of the following:

6x Overhead Walking Lunges (3x Forward + 3x Backwards)

8x Romanian Deadlifts + Barbell Shrug at the top of the RDL

Front Squat (5×3)

Alternating Overhead Lunges (3×6)

with Barbell

WOD

B. WOD: For Rounds and Reps

Romanian Deadlifts (3×8)

Metcon (AMRAP – Rounds and Reps)

9-Minute AMRAP Ladder;

Rep Scheme: 3-6-9-12-15-18-21…

Wall Balls (Rx 20/14,+20)

Hang Power Cleans (Rx 115/85,+135/105)

**CASH-OUT: 900m Run (Not part of score)