01/24/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-Minute Tabata (20-seconds ON ** 10-seconds OFF)

— Minute #1: Bicycles

— Minute #2: Hand Planks Alt touching Opposite Hand to Opposite Foot

— Minute #3: Superman Hold

B. With the remaining time, complete as many sets as you can of the following complex. ** RECORD IN WODIFY! **

— 2x Clean Shrugs + 2x Clean High Pulls + 1x Power Clean @ 80-90% of 1RM Power Clean

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

1-Round:

— 20x Push-Ups

— 50x Wall Balls

— 300m Run

— 25x Pull-Ups (Rx+ Skill)

— 300m Run

— 25x Pull-Ups (Rx+ Skill)

— 300m Run

— 50x Push-Ups

— 20x Wall Balls (Rx)

Wall Ball: Rx 20/14

** PLEASE DO PULL THE STRAPS ON THE WALL BALLS ** THANK YOU! **

STR B: Power Clean (SEE ABOVE)