Angelino CrossFit – CrossFit


A. STRENGTH: Take 20-minutes to complete 4 to 5 rounds of the following circuit increasing weight each round. Take a break at the end of each round.

10x Romanian Deadlift

8x Strict Press (From Behind the Neck)

100m Farmer’s Carry (Use any 2 of the same weights)

Shoulder Press

Behind the Neck

Romanian Deadlifts


B. WOD: For Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP

300m Run

25x Burpees

25x Sit-Ups

300x Singles or 100x Double Unders (Rx+)

25x Alternating Lunges

25x Reverse Burpees
Scoring Note: Both 300m Run and Jump Rope (single and double unders) are worth 100 “reps” or “point”. If you don’t complete the run or ALL jump rope reps before time ends, you don’t count them in final score. Each round is worth 300 pts.

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