Angelino CrossFit – CrossFit


A. STRENGTH: Take 20 minutes to complete as many sets of the following superset of lifts. Use the same weight for all three lifts, take your breaks through out, and increase weight on each set. Make sure to record heaviest sets for each lift.

5x Overhead Squat

4x Alternating Lunges (Front Rack Grip)

3x Snatch Grip Push Press (From Behind the Neck)

Overhead Squat

Front Rack Lunge

Snatch Grip Push Press

From behind the neck


B. WOD: Total Reps

Metcon (AMRAP – Reps)

15-minute AMRAP

0:00-1:00: Singles (Rx) or Double Unders (Rx+)

1:00-2:00: Sandbell Slam Burpees (Rx 25/20,+30/25)

2:00-3:00: Pull-Ups (Rx+ No Band)


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