05/26/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Front Squats:

— 1×10-15 @ 50-60%

— 2×8-10 @ 60-70%

— 3×6-8 @ 70-80% (Record in Wodify!)

B. If there is time left, complete the following with Back Squats instead:

— 1×4-5 @ 70-80% or Above (Record in Wodify)

— 2×6-8 @ 60-70%

— 3×9-10 @ 50-60%

WOD: SEE BELOW

STR A: Front Squat (SEE ABOVE)

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

6-Rounds (15-min cap):

— 10x KB Snatches (Total)

— 5x Burpee Box Jump Overs

— 10x V-Ups

KB Rx: 40-45/26.5-30,+50-55/35-40

Box Rx: 24/20,+30/24