06/13/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 16-Minute EMOM; increase weight throughout – use different bars if necessary.

Minute-1: 40-seconds of Upright Rows (Clean Grip/Hook Grip)

Minute-2: 40-seconds of Pendlay Rows (Wide/Snatch Grip)

MInute-3: 40-seconds of Chin-Ups

Minute-4: 40-seconds of Weighted V-Ups

B. WOD: For Time

3-Rounds:

400m Run

30x Sandbell Slams (Rx 25/20,+30/25)

20x Thrusters (Rx 75/55,+95/65)

100m Weighted Walking Lunges (Rx/+ Use Sandbell)

STR: Upright Row

STR: Pendlay Row

Metcon (Time)

3-Rounds

400m Run

30x Sandbell Slams (Rx 25/20,+30/25)

20x Thrusters (Rx 75/55,+95/65)

100m Weighted Walking Lunges (Rx/+ Use Sandbell)