10/30/2016

Angelino CrossFit – CrossFit

WOD

A. WOD: Melissa’s Birthday WOD

Metcon (Time)

For Time

Cash-In: 200m MB Run

2 Rounds:

10x Thrusters (Rx 95/65)

30x Sit-Ups

19x Hand Release Push-Ups

87x Air Squats (on MB)

29x Toes-To-Bar

Cash-Out: 200m MB Run

Strength

B. STRENGTH/MOBILITY: If there is time after the WOD, you can work on the following.

a. Find 3 REP MAX for your Deadlift + 3 Box Jumps after each set

b. Mobility* (See “Becoming a Supple Leopard” for ideas)

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