Thursday 08/09/2018

Posted: August 5, 2018 | WOD

CrossFit Randolph – CrossFit

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Metcon (Time)

4-5 Rounds:

4-5 Rounds:

4 Back squat @2012

0:30 Seconds rest

6 High box jump

0:30 Seconds rest

4-8 unbroken muscle ups OR 4-8 Ring lean away pull ups + 0:20 bottom dip support hold

0:30 Seconds rest

20/15 Cal Row

2:00 Rest

About the author

Arnel Ricafranca is a FMS Certified / CrossFit Level 1 (CF-L1) Trainer / Certified USA Olympic Weightlifting Coach (USAW-L1SP) and owner of CrossFit Randolph in Morris County, NJ. Coach Arnel has been a coach in Morris County for the past 5 years. He has helped hundreds of people from all walks of life. His work has been featured in Morris Health and Life (April issue), New Jersey Life (Sept issue), A.M. Connection (national TV show), The Best of Morris Magazine (Spring issue) New Jersey 101.5 radio, and more. Arnel also publishes an online fitness newsletter called “Abs Secrets” that is enjoyed by half a million readers in over 170 countries. In additional, Arnel was awarded by the “President’s Council on Physical Fitness and Sports” for helping America get fit and healthy. He is constantly researching new and innovative training strategies from reading over 527 research papers, training hundreds of in-person clients, and working with thousands of clients online. He has a degree in Exercise Science with multiple personal training and nutrition certifications to boot. His goal is to provide you with the most effective CrossFit program design to accelerate results through real research and real life testing.