11/06/2016

Angelino CrossFit – CrossFit

WOD

Strength

A. STRENGTH:

a. Find 1 rm max bench press

b. AFTER, 3-4 rounds of 5-10x Clap Push Ups (idea is to be explosive!)

& 30-45sec of Hollow Rock Holds (Sandbell on feet for added resistance if needed)

Bench Press (1RM)

Metcon (Time)

3 rounds

300m Run

10x Power Cleans (Rx 95/75,+115/95)

15x Toes to Bar

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

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