11/18/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Take 20 minutes to complete the following.

5×3 Paused Front Squat – Start at 50% and increase each round. Hold the bottom of the squat for 3 seconds.

4×8 DB Push Press

** With the remainder of the time, pick one of the following skills to work on:

a. Pull-Up Variation

b. Handstand Variation

c. Jump Rope Variation

Paused Front Squat (5×3)

WOD

B. WOD

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

30x Wall Ball (Rx 20/14)

15x Toes-2-Bar (Rx+) – Scale: Knees-2-Elbow

5x Deadlift (Rx 155/135, +185/165)

Cash-Out: 600m Run

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