04/03/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 minutes or less to complete the following.

A. Take 12-Minutes to build up to a 3 Rep Max/Heavy Triple Floor Press. Record in Wodify!

B. 10-Minutes to Finish 3 Supersets of:

— 6-12x Diamond Push Ups (RX+ Feet elevated)

— 6-12 x Close Grip Pulls Ups/ Ring Row Variations

— Submaximal Ring/Tricep Dips

WOD: For Time — SEE BELOW

STR A: Floor Press (SEE ABOVE)

WOD: Metcon (Time)

15- Rounds:

— 1x Barbell Row

— 1x Hang Power Clean

— 2x Front Rack Lunges

— 1x Overhead Press

**3-BURPEE PENALTY every time you drop or set the barbell down.

Rx: 95/65,+135/85