Angelino CrossFit – CrossFit
WOD
A. STRENGTH: Take 20-minutes to build up to a heavy set of the following complex. For example, build up by using the following rep scheme (5-5-4-4-3-3-2-2-1).
Bent Over Row + Power Clean + Front Squat
B. Sarah W’s Birthday WOD: For Time
6-11-24x
Deadlifts (Rx 135/95,+155/135)
No Push-Up Burpee
Then…
24-11-6x
Box Jumps (Rx 24/20,+30/24)
Push-Press (Rx 65/45,+95/65)
STR: Bent Over Row
STR: Power Clean
STR: Front Squat
WOD: Metcon (Time)
6-11-24x
Deadlifts (Rx 135/95,+155/135)
No Push-Up Burpee
Then…
24-11-6x
Box Jumps (Rx 24/20,+30/24)
Push-Press (Rx 65/45,+95/65)
