05/07/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to complete the following.

a. 5×5 Back Squats – Start at 60% and build up to a heavy 5. **RECORD WEIGHT IN WODIFY**

b. Complete 3-4 Rounds of (stay light):

12x Floor Presses

12x Good Mornings

12x Bent Over Rows

B. WOD: For Reps

13-Minute AMRAP

0:00-3:00 Wall Balls

3:00-6:00 Single Arm Weighted Lunges (Rx 40-45/26,+50-55/35-40)

6:00-7:00 REST

7:00-10:00 Touch N’ Go Power Cleans (Rx 75/55,+95/75)

10:00-13:00 MB Sit-Ups

Back Squat (5×5)

Metcon (AMRAP – Reps)

13-Minute AMRAP

0:00-3:00 Wall Balls

3:00-6:00 Single Arm Weighted Lunges (Rx 40-45/26,+50-55/35-40)

6:00-7:00 REST

7:00-10:00 Touch N’ Go Power Cleans (Rx 75/55,+95/75)

10:00-13:00 MB Sit-Ups