Angelino CrossFit – CrossFit
STRENGTH
A. STRENGTH: 16-Minute EMOM (Including Rest), Increase weight of each lift on every round.
0:00-1:00…Rest & Rack
1:00-2:00…8-12x Bent Over Rows
2:00-3:00…8-12x Seated Strict Presses*
3:00-4:00…8-12x Overhead Lunges (Try using the same bar (& weight) as the *Strict Press)
Repeat 3 more times.
Bent Over Row
Shoulder Press
WOD
B. WOD: For Time
Metcon (Time)
10-9-8-7-6-5-4-3-2-1x of…
Wall Balls (Rx 20/14,+20)
Toes To Bar (Rx+) or V-Ups
Start with a 200m Run and repeat every 4-minutes until you finish the descending ladder.
