Angelino CrossFit – CrossFit


STRENGTH: Take 20-minutes to complete as many rounds as you can of the following.

— 6x Barbell Push Press (@ 70-80% of 1RM – Build up as part of the AMRAP, once you reach percentage given, remain at that weight)

— 8x One Arm Dumbell Rows (Each Side – Increase weight throughout)

— 10x Dumbbell Pull-Overs (Increase weight throughout)

— 100m Farmer’s Carry (Two weights – Go heavy!)

WOD: For Rounds and Reps — SEE BELOW

STR: Push Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP:

— 12x Barbell Floor Press (Rx 95/65,+115/75)

— 50m Sprint (4pts)

— 12x Sumo Deadlift High Pulls

— 50m Sprint (4pts)

— 12x Hang Power Cleans

— 50m Sprint (4pts)