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! **
