11/08/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 4 Rounds of the following circuit.

30-60 second bar hang (Palms face away, increase time each round)

10x Alternating Front Rack Lunges*

10x Push-Press*

10x Romanian Deadlifts*

*Do not drop the bar during all three lifts (30x). Keep the same weight for all the lifts increasing weight each round.

Front Rack Lunge (4×10)

Push Press (4×10)

Romanian Deadlifts (4×10)

WOD

B. WOD

Metcon (Time)

For Time

600m Run

50x Supermans

40x KB Russian Swings (Rx 35/12kg,+55/45)

30x Pull-Ups (Rx+ No Band)

20x KB Alternating Snatch

30x Burpee

40x KB Sumo Deadlift High Pull

50x Ab-Mat Sit-Ups

600m Run

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