Angelino CrossFit – CrossFit


WOD: Duncan’s Birthday — CrossFit Benchmark — “Kelly” — SEE BELOW

STRENGTH: After the WOD, work on the following Snatch Complex focusing on form and technique. Increase weight by little increments throughout.

— 2x Snatch Deadlifts + 2x Hang Power Snatch + 1x Snatch (from the ground) with a Pause in the Power position then drop into Overhead Squat

** After the Snatch Complex drills, allow time to cooldown and stretch/foam roll.

WOD: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

STR: Power Snatch (SEE ABOVE)

STR: Overhead Squat (SEE ABOVE)