12/15/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 15 Minute EMOM; use Barbell

Min 1 Hip Raises

Min 2 Stiff Leg Deadlifts

Min 3 Bent Over Rows

Min 4 Lunges

Min 5 Rest

WOD

B. WOD: For Time

Metcon (Time)

4 Rounds (25 Minute CAP)

50x Singles (Rx+ 30x DUs)

10x Burpees

50x Singles (Rx+ 30x DUs)

10x Wall Balls (Rx 20/14,+20)

50x Singles (Rx+ 30x DUs)

10x Chest To Bar Pull-Ups (Rx+ No Band)
Cash-Out: 50x Air Squats (Not Counted for Time)

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