02/06/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Toes-To-Bar: Complete the following 7-Minute EMOM

— 40-Seconds of MAX Toes-To-Bar ** 20-Seconds of Rest (repeat every minute on the minute)

B. Front Squats & Rowing: With the time left, complete one of the following options. The sets indicated below are WORKING sets only. Warm-Up to percentage first if you need to, then complete the working sets. ** RECORD IN WODIFY **

— Option #1: 5×4 @ 75-80% or Above

— Option #2: 5×7 @ Between 65-70%

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

** Superset each working set with a 11-Calorie Row completing it as fast as you can. Notice the time!

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

WOD: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP:

— 10x Dumbbell Front Squats (Rx)

— 50m Dumbbell Front Rack Carry (Rx) — 10pts

— 10x Burpee Over Dumbbells

— 50m Dumbbell Farmers Carry (Rx) — 10pts

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

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

STR B: Front Squat (SEE ABOVE)