05/17/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute EMOM (Every Minute on the Minute) – Start with the same weight for all three lifts and increase weight each round.

Minute 1: 8x Hang Power Cleans

Minute 2: 8x Romanian Deadlifts

Minute 3: 8x Bent Over Row

Minute 4: Rest & Increase Weight

B. WOD: For Time

3 Rounds

20x Push Press (Rx 75/55,+95/75)

100m MB Run (Rx Use Wall Ball)

20x Wall Balls (Rx 20/14,+20)

100x Bear Crawl Steps

20x Supermans

Hang Power Clean

Romanian Deadlifts

Bent Over Row

Metcon (Time)

3 Rounds

20x Push Press (Rx 75/55,+95/75)

100m MB Run (Rx Use Wall Ball)

20x Wall Balls (Rx 20/14,+20)

100x Bear Crawl Steps

20x Supermans