01/13/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 8-minute EMOM: 40-seconds ON ** 20-seconds OFF

— ODD Minutes: Double Unders **RECORD MAX UNBROKEN IN WODIFY**

— EVEN Minutes: Hand Release Push-Ups

B. Front Squats: ** RECORD IN WODIFY! **

— Option #1: Find 1, 3, or 5-REP MAX

— Option #2: 3 to 5×5 @ 75% of 1RM or Above

— Option #3: 3 to 5×8 @ 75% of 1RM or Below

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

1-Round:

— 25x Burpees

— 300m Run

— 25x Box Jumps (Rx)

— 300m Run

— 25x Wall Balls (Rx)

— 300m Run

— 25x Pull-Ups (Rx+ Skill)

Box Rx: 24/20, +30/24

WB Rx: 20/14

** PLEASE DO NOT PULL ON THE THE WB STRAPS! ** THANK YOU! **

STR A: Double-Unders (5-MINUTE LADDER)

STR B: Front Squat (SEE ABOVE)