Angelino CrossFit – CrossFit


A. Strength: Take 20 minutes to complete the following.

4×4 Front Squat @ 70-75%

4×4 Bent Over Rows @ 70-75%

1x Max Effort 1,000m Row – Record Time and Resistance Level used.

Front Squat (4×4)

Bent Over Row (4×4)

1000m Row (Time)

Max Effort 1000m Row


B. WOD: 18 minute AMRAP*

5 min of work

**1 min rest**

6 min of work

**1 min rest**

5 min of work

Complete as many rounds and reps as you can. Your count is continuous from start to finish.

Metcon (AMRAP – Rounds and Reps)

B. WOD: 18 minute AMRAP

Rep Scheme: 1 Round = 2-4-6-8-10-8-6-4-2 per exercise (150 total reps per round)

Burpee Box Jump (Rx 24/20)

Wall Ball (Rx 20/14)

Burpee Sandbell Slam (Rx 25/20)

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