Angelino CrossFit – CrossFit
STRENGTH: Take about 25-minutes to complete the following.
A. Long Jumps: **Less experienced athletes can practice Box Jumps instead.
— Option #1: Go for a MAX Distance Long Jump or **MAX Height for Box Jump
— Option #2: Cover as much distance as possible with 5x Long Jumps, allow for three attempts
— Option #3: 5×5 at a set height for Box Jump
B. With the time left, complete at least 6-Supersets of the following. Start at a medium weight and increase throughout the 6-rounds. Record heaviest lifts in Wodify!
— 8x Front Rack Lunges (Total @ a challenging weight)
— 45 to 60-second Front Rack Hold (Use Front Rack Lunge weight)
— 8x Good Mornings (Use same weight as Lunges.. if too heavy, take weight off)
— REST 1 to 2-minutes
WOD: Steve’s Birthday ** CrossFit Benchmark ** “Fran” — For Time ** SEE BELOW **
** HAPPY BIRTHDAY STEVE! **
WOD: Fran (Time)
Thrusters, 95# / 65#