01/21/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 800m Run ** RECORD IN WODIFY **

— Only running once for best time.

— We will re-test in the future.

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

— Option #1: 5×4 @ 75% of 1RM or Above

— Option #2: 5×6 @ 75% of 1RM or Below

— Option #3: Find 1, 3, or 5-REP MAX ** ONLY if you don’t have a recent max **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

1-Round:

— 200m Run

— 20x Thrusters (Rx)

— 20x Hand Release Push-Ups

— 200m Run

— 15x Thrusters (Rx)

— 25x Hand Release Push-Ups

— 200m Run

— 10x Thrusters (Rx)

— 30x Hand Release Push-Ups

— 200m Run

Barbell Rx: 95/65, +115/75, ++135/85

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR A: 800m Run (Time)

Max Effort 800m Run

STR B: Back Squat (SEE ABOVE)