Angelino CrossFit – CrossFit
A. STRENGTH: 25-minute cap to complete the following
A1. 3×5 Deadlifts; Start at 60% of 1RM increasing to a heavy 5 rep.
A2. Then… 3×3 Deadlifts @ Use weight you left off on A1 plus 10-30lbs.
A3. After the Deadlifts, complete as many rounds as you can of the following circuit with the remainder of the time. Use the same weight for both lifts.
a. 8x Strict Presses
b. 8x Alternating Step-Back Front Rack Lunges
c. Farmer’s Carry with Pinch Grip (Use two plates, carry to corner of Magnolia/Whitsett and back)
Front Rack Lunge
B. WOD: Total Reps
Metcon (AMRAP – Reps)
25x Sandbell Straight Leg Sit-Ups (Rx 25/20,+30/25)
15x Box Jumps (Rx 24/20,+30/24)
Jump Rope (Rx+ Double Unders)
15x Sandbell Slams
25x Squat Jumps