04/19/2019

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-Minutes to complete the following.

a. Build up to a heavy set of the Bear Complex. Record your score.

b. If you have time left, complete 3 Rounds of…

30-second Plank (Hands or Elbow)

100m Farmer’s Carry (Use two of the same weights)

30-second Hollow Rock Hold

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

B. WOD: Total Reps

Metcon (AMRAP – Reps)

4 Rounds for Total Reps, 15-Minutes Total (Including 3×1-minute rests)

Round 1 & 3: 3-Minute AMRAP

8x Touch N’ Go Deadlifts (Rx 95/55,+135/115)

12x Toes-To-Bar (Rx+), Knees-To-Elbow (Rx)

**1-Minute Rest Between Each Round**

Round 2 & 4: 3-Minute AMRAP

8x KB/DB Snatch (Rx040-45/25-26,+50-55/35-40)

12x Walking Weighted Lunges (Use your KB/DB from the Snatch)

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