03/08/2017

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-Minute AMRAP, complete as many rounds as you can making sure to increase weight as you go.

10x Single Dumbbell Rows

8x Bent Over Rows – Start @ 50%

6x Strict Chin-Ups/Strict Ring Pull-Ups (Scale: Ring Rows)

Bent Over Row

Start @ 50%

WOD

B.WOD: For Time (Not including the “Cookie” Cash-Out…)

NOTE: Due to the filming over at Harvest Moon, we are unable to run down the sidewalk. The 500m run in the WOD will be done as follows..

1. From the Gym to Ostego (Corner of Whitsett/Ostego)

2. LEFT on Ostego

3. LEFT on Wilkinson

4. LEFT into the Parking lot and through

5. RIGHT out of the Parking lot to the Gym

Metcon (Time)

2 Rounds

500m Run

25x Push Press (Rx 75/55,+95/75)

25x Box Jump Overs (Rx 24/20,+30/24)

Metcon (Time)

“Cookie” Cash-Out: If time permits.. complete the following FOR TIME immediately after the WOD. Score separately to the WOD.

50x Sandbell Slams (Rx 25/20,+30/25)

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