08/15/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: 20 minute cap to complete 4 rounds of.

6x Back Squat – Starting @ 65-70%***

9x Pull-Up/Toes-To-Bar Complex – Scale: Jumping Pull-Up/Knee Raise

12x Alternating KB Snatch

Increase weight on both lifts.

***Pause for 3 seconds at the bottom of every 3rd squat (Squat 3 & 6 of each set).

Back Squat (4×6)

WOD

B. WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5x Burpee Over Bar

10x Clean & Jerks (Rx 75/55, +95/75)

15x Sandbell Slam Hop-Overs

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