Angelino CrossFit – CrossFit


A. STRENGTH: Complete 5×3 of Paused Front Squats with a 3 second pause. Find a heavy 3 rep of the day. Rest as needed. (20 min time cap)

Paused Front Squat (5×3 (3 sec pause))


B. WOD: “Michael”

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub: Back Extensions with Supermans. 20 minute cap.