06/30/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-Minute Cap to complete the following.

a. Complete 7 rounds of:

— 2x Front Squats + 1x Front Squat 3-Second Hold + 2x Front Squats; e.g. 7x (2+1+2)

— Start at 50% and increase each round. Record in Wodify!

b. MAX Rounds with the time left of–

— MAX Jump Rope (Singles or Double Unders)

— MAX Plank Hold (Athlete’s Plank of Choice – Challenge Yourself!)

B. WOD: For Rounds and Reps

10-minute AMRAP:

10x Thruster (Rx 75/55,+95/75)

5x Bar-Facing Burpees**

10x Hang To Overhead

5x Bar-Facing Burpees**

**If there is no room, go with Burpees Over Bar

STR: Front Squat

STR: Paused Front Squat (3-seconds)

WOD: Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP

10x Thruster (Rx 75/55,+95/75)

5x Bar-Facing Burpees**

10x Hang To Overhead

5x Bar-Facing Burpees**

**If there is no room, go with Burpees Over Bar