05/30/2017

Angelino CrossFit – CrossFit

WOD

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

a. Complete 5 Super Sets of the following two motions. Do not rest until after each set.

3x Strict Press (Go Heavy – Stay Strict!)

3x Strict Pull/Chin-Up Variation

b. With the remainder of the time, build up to a heavy 3 REP MAX for:

Power Clean

**Don’t forget to record your lifts!!**

B. Mike V.’s Birthday WOD: For Time

30-25-20-15-10-5x

Wall Balls (Rx 20/14+20)

American/Russian KB Swings (Rx 40-45/26,+50-55/35)

CASH-OUT: 30x Burpees

STR: Shoulder Press (HEAVY 3)

STR: Power Clean (FIND HEAVY 3)

WOD: Metcon (Time)

For Time

30-25-20-15-10-5x

Wall Balls (Rx 20/14+20)

American/Russian KB Swings (Rx 40-45/26,+50-55/35)

CASH-OUT: 30x Burpees