11/03/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete parts (a) and (b) in any order.

a. 5×3 Back Squats, Starting at 65-75%, increasing each round.

b. 4 to 5 SUPERSETS of: Alternate between 250m Row and 25x Double-Unders (Scale: 100x Singles)

Back Squat (5×3)

WOD

B. WOD

Metcon (Time)

For Time

30x Wall Balls (Rx 20/14,+20)

15x Toes-to-Bar (Rx+) or Knees-To-Elbow/V-Ups

15x Sandbell Slam Burpee (Rx 25/20,+30/25)

12x Toes-to-Bar

12x Sandbell Slam Burpee

9x Toes to Bar

9x Sandbell Slam Burpee

6x Toes to Bar

6x Sandbell Slam Burpee

3x Toes to Bar

3x Sandbell Slam Burpee

30 Wall Balls

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