Angelino CrossFit – CrossFit
A. STRENGTH: 3 Rounds of 5-Minute AMRAP(30-sec on, 30-sec off)
1. 30-seconds of Paused Front Squats (@60-65%, 3 sec. pause) / 30-second rest.
2. 30-seconds of Strict Toes-to-Bar / 30-second rest
3. 30-seconds of DB Thrusters / 30-second rest
Paused Front Squat (5×5 (3 sec pause))
FORM BEFORE WEIGHT- Begin at your 50%
B. BENCHMARK WOD: “Michael”
3 Rounds for time of:
50 Back Extensions
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub: Back Extensions with Supermans. 20 minute cap.