Angelino CrossFit – CrossFit
STRENGTH
A. STRENGTH: Take 25 minutes to complete the following.
Find a 3RM for Bench Press; Starting @ 70% of 1RM – Record NEW PR for the New Year!!
Then with the remaining time complete 4 to 5 rounds of the following circuit as fast as you can:
5x Strict Chin-Ups
5x Diamond Push-Ups
**MAX 15-30 second rest**
Bench Press (3RM)
WOD
B. WOD
Metcon (AMRAP – Reps)
6 rounds (12 Minutes):
20 seconds Knees to Elbow (Rx) (Rx+Toes to Bar)
**20 seconds Rest**
20 seconds Wall Balls (Rx 20/14,+20)
**20 seconds Rest**
20 seconds Singles (Rx+ Double Unders)
**20 seconds Rest**
