05/25/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-minutes to complete the following.

a. Complete 5 rounds of–

— 10x Box Front Squats; Start at 70-75% of your FS 1RM and increase each round. Use 20″ box.

— 10x Ring Dips, Tricep Box Dips or any other variation.

b. MAX Rounds with the time left of–

— 5x Strict Chin-Up or any other challenging Pull-Up variation.

— 6x Alternating Front Rack Lunges

— 7x Good Mornings

B. WOD: For Rounds and Reps

10-minute AMRAP:

1x Clean (Rx 115/75,+155/105)

2x Burpee Over Bar

3x Deadlifts

4x Jumping Lunges

Box Front Squat (20″ Box)

Front Squat (70-75%)

Front Rack Lunge

Good Mornings

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP

1x Clean (Rx 115/75,+155/105)

2x Burpee Over Bar

3x Deadlifts

4x Jumping Lunges