06/09/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many rounds as you can in 19-minutes to complete the following.

8x Hanging Leg Raises

5x Ring Dips or Tricep Dips

6x Sumo Deadlifts – Start @ 60% and increase each round

7x Power Shrugs – Use Sumo Deadlift weight

B. Coach Karlos’ Birthday WOD: For Time

100m Run

32x Floor Presses (Rx 75/55,+95/65)

100m Run

32x Burpee Over Bar

100m Run

32x Power Cleans

100m Run

32x Back Squats (Use Barbell – Do Not Use Rack)

100m Run

32x Pull-Ups (Rx+ No Band)

100m Run

32x Alternating Back Rack Lunges (Use Barbell – Do Not Use Rack)

100m Run

WOD: Metcon (Time)

100m Run

32x Floor Presses (Rx 75/55,+95/65)

100m Run

32x Burpee Over Bar

100m Run

32x Power Cleans

100m Run

32x Back Squats (Use Barbell – Do Not Use Rack)

100m Run

32x Pull-Ups (Rx+ No Band)

100m Run

32x Alternating Back Rack Lunges (Use Barbell – Do Not Use Rack)

100m Run

STR: Sumo Deadlift