07/09/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute EMOM (4-rounds); increase weight throughout.

Minute 1: MAX Strict Presses

Minute 2: REST

Minute 3: MAX Bent Over Rows

Minute 4: REST

Minute 5: MAX Hollow Body Hold

B. WOD: For Time (20-minute cap)

4-Rounds

10x Burpees

200 m run

10x KB Snatch (Rx 40-45/26,+50-55/35)

C. CASH-OUT: (Not part of final time)

40x V-Ups

STR: Shoulder Press

STR: Bent Over Row

WOD: Metcon (Time)

3-rounds

15x Burpees Over Bar

15x Toes To Bar (Rx+) or Knee Raises (Rx)

300m Run

15x Shoulder To Overhead (Rx 75/55,+95/75)