06/30/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: 5 Minute AMRAP, complete as many “Man Makers” as you can in 5 minutes.

Man Maker (5 Minute AMRAP)

with Dumbbells: Push-Up, Right Row, Left Row, Squat Clean, Overhead Press

Skill

B. SKILL: 8 Minute EMOM Ladder

Minute 1: 7x Chest-To-Bar Pull-Ups

Minute 2: 6x C2B & 1x P2P

Minute 3: 5x C2B & 2x P2P

Minute 4: 4x C2B & 3x P2P

Minute 5: 3x C2B & 4x P2P

Minute 6: 2x C2B & 5x P2P

Minute 7: 1x C2B & 6x P2P

Minute 8: 7x Plank-to-Push Up

Chest-To-Bar Pull-ups (8 Minute EMOM Ladder)

Handstand Push-ups (8 Minute EMOM Ladder)

WOD

Metcon (AMRAP – Rounds and Reps)

C. WOD: 16 Minute AMRAP

5x Thruster (Rx 95/65)

7x Hang Power Clean

10x Sumo Deadlift High-Pull

300m Sandbell Run (Rx 25/20)

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