05/08/2017

Angelino CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

WOD

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

a. Complete 28x reps of the following complex. Increase weight through out building up to a heavy set.

Power Clean + Hang Squat Clean + Back Squat: 28x(1+1+1)

b. 4 Rounds of:

5x Box Jumps

7x Alternating Barbell Lunges

B. Sean’s Birthday WOD: “Fran” For Time

21-15-9x of…

Thrusters (Rx 95/65)

Pull-Ups

Power Clean

Hang Clean

Back Squat