12/06/2016

Angelino CrossFit – CrossFit

STRENGTH

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-minute rest**

2. 30-seconds of Strict Toes-to-Bar / 30-second rest

**2-minute 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%

WOD

B. BENCHMARK WOD: “Michael”

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
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.

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