03/29/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete the following.

A. Superset the following two movements for 6-working sets using the REP SCHEME: 14-12-10-8-6-4x for each lift. Start light using two barbell and increase weight on each set/round.

— Back Squats

— Bent Over Rows

WOD: For Time — SEE BELOW

STR A: Back Squat (SEE ABOVE)

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

3-Rounds (Including CASH-OUT):

— 15x Sumo Deadlift High Pulls (Rx 40-45/26.5-30,+50-55/35-40)

— 20x Wall Balls (Rx 20-25/14-16)

— 25x Russian KB Swings

CASH-OUT: 800m Run