Angelino CrossFit – CrossFit
STRENGTH: 20 to 25-minutes to complete the following.
A. Find a 5-REP MAX for the Back Squat.
— Allow for 3-Failed Attempts before moving on.
— Record in Wodify!
** Beginners: Practice the Back Squat by completing 6 to 8-Rounds of 5 to 10x Back Squats at a time, increasing weight throughout.
B. If you finish early, superset the following as many times as you can:
— 10x Good Mornings ***
— 10x Front Rack Alternating Lunges ***
— 45-60 second Plank of Choice
** REST 1 to 2-MINUTES
*** Use the same barbell for both lifts; start light and increase throughout.
WOD: For Time — SEE BELOW
STR A: Back Squat (SEE ABOVE)
WOD: Metcon (Time)
— 300m Run
— 25x Double Unders (Rx+) or 75x Singles (Rx)
— 20x Air Squats
— 15x American KB Swings
— 10x KB Snatches (Total)
Rx KB: (Rx 40-45/26.5,+50-55/35)