06/22/2016

Angelino CrossFit – CrossFit

Strength

A. Zac’s Birthday WOD

3 Rounds (20 minute cap)

11x Bulgarian Split Squats (ea)

10x Elbow Plank to Push-Up

11x Single Leg Romanian Deadlift (ea)

200m Run

Bulgarian Split Squats with Barbell (3×11- ea)

(each side)

Single Leg Romanian Deadlift (RDL) (3×11 – ea)

WOD

B. Casey’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

16MIN AMRAP

8x Ground-to-Overhead (Rx 75/55, +95/75)

16x Box Jumps (Rx 24/20, +30/24)

8x Pull-Ups (Rx No Band)

200m Single Arm Farmer’s Carry (Rx 55/35; Switch hands at the 35mph sign)***

***Farmer’s Carry will complete the round.

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