04/17/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD HAS BEEN REVISED BY COACH KARLOS @ 8:30 (sorry 6/6:30am-ers!!) … SEE BELOW FOR CHANGES:

STRENGTH: Take 20-minutes or less to complete the following.

Take 5-minutes to buildnup the deadlift first, then take 12 to 15-minutes to complete AMRAP the following Superset:

— 5x Deadlifts @ 70-80% of 1RM — RECORD IN WODIFY

— 5x Hip Thrusts/Hip Raises (Use same bar as Deadlifts)

— 1-MINUTE REST

WOD: For Time — SEE BELOW

STR: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

3-Rounds:

— 200m Sandbell Run (Rx 25/20,+30/25)

— 20x Double Unders (Rx+) or 60x Singles

— 20x Goblet Step Ups (Rx 24″/20″)

— 20x Alternating KB Snatches (Rx 40-45/26.5-30,+50-55/35-40)