06/20/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete the following 3-rounds of 5-minute EMOMs of the complex below. You will increase weight on each 5-minute EMOM and rest 2-minutes between rounds.

Complex: 2x Hang Cleans + 3x Front Squats + 4x Front Rack Lunges

EMOM #1: 6-mins

**2-min Rest**

EMOM #2: 6-mins

**2-min Rest**

EMOM #3: 6-mins

B. WOD: Rounds and Reps; 1x Burpee EMOM

12-minute AMRAP:

20x V-Ups

10x Pull-ups

20x Step-Up Overs (Rx 20,+24)

10x Hand Release Push-Ups

STR: Hang Clean

STR: Front Squat

STR: Front Squat

STR: Front Rack Lunge

WOD: Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP; 1x Burpee EMOM

20x V-Ups

10x Pull-ups (Rx+ No Band)

20x Step-Up Overs (Rx 20,+24)

10x Hand Release Push-Ups