02/01/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 15-Minute EMOM (5 Rounds, Every 3-Minutes)

5x Deadlifts, Start at 50% (or below) and increase up to a heavy 5.

5x Push Press @ 60-70%, Use a separate bar and keep the same weight throughout.

Deadlift

Push Press

WOD

B. WOD: Total Reps (Including ALL Cash-In’s)

Metcon (AMRAP – Reps)

15-Minute AMRAP (Including rest)

3 minute AMRAP:

Cash-In: 50x Double Unders (Rx+) (150x Singles)

15x Back Squats (Rx 95/65, +135/95) – From the Floor!!

15x Burpees

**Rest 3-Minutes**

3 minute AMRAP:

Cash-In: 50x Double Unders (Rx+) (150x Singles)

10x Back Squats (Rx 95/65, +135/95) – From the Floor!!

10x Burpees

**Rest 3-Minutes**

3 minute AMRAP:

Cash-In: 50x Double Unders (Rx+) (150x Singles)

5x Back Squats (Rx 95/65, +135/95) – From the Floor!!

5x Burpees