07/10/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following, using two bars if necessary. Start light to moderate weight on both lifts and increase weight throughout completing a total of 7-ROUNDS.

7-Rounds:

— 7x Back Squats

— 6x Floor Presses

**REST 1 to 2-minutes**

**RECORD HEAVIEST LIFTS IN WODIFY**

WOD: Cory’s Birthday WOD — SEE BELOW —

**HAPPY BIRTHDAY CORY!!!**

STR A: Back Squat (SEE ABOVE)

STR A: Floor Press (SEE ABOVE)

WOD: Metcon (Time)

Cory’s Birthday WOD — For Time

— 30x Burpees

— 30x Wall Balls (Rx 20/14)

— 30x American KB Swings (Rx 50-55/35-40)

— 30x Pull-Ups (Rx++ Skill Strict)

— 30x KB Walking Lunges (Same As KBS)

— 30x Push Presses (Rx 45/35) — DO NOT DROP BARBELL!!!

— 30x Knees To Elbow (Rx++ Skill Toes-To-Bar)