01/27/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Running: Complete 6-rounds of 100m Run ** RECORD IN WODIFY **

— Record best time in Wodify

— Rest between sets as needed.

B. Complete 3 to 4 rounds of the following:

— Submax Pull-Ups

— 10x Dumbbell Flys

— Submax Push-Ups

— 10x Reverse Flys

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

11-minute AMRAP:

— 5x Sumo Deadlifts (Rx)

— 5x Burpee Over Bar

— 50m Farmers Carry (Rx — Complete the Round)

Barbell Rx: 135/95, +155/115, ++185/135 and Up

KB/DB Rx: 40-45/25-30, +50-55/35-40

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

STR A: 100m Sprint (Time)