Angelino CrossFit – CrossFit


STRENGTH: Take 20 to 25-minutes to complete the following.

A. 12-Minute EMOM: Every 2 minutes complete the following. Option to increase weight throughout. Allow time to rest.

1 to 5x Bear Complex (Depending on weight, e.g. Heavy > Less Reps — Light < More Reps) Bear Complex:
— Power Clean

— Front Squat

— Press Over to Behind the Neck

— Back Squat

— Press Back Over to the Front


B. Box Jumps: With the time left, work on one of the following options.

— Option #1: Build up to a 2-REP Max Height Jump

— Option #2: 5×5 at a Set Height (Rx: Work up to 20″, 24″, and 30″)

WOD: For Rounds and Reps

STR A: Bear Complex (SEE ABOVE)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

STR B: Max Height Box Jump (Distance)

Max Height Box Jump

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP:

— 8x V-Ups

— 5x Thrusters

— 300m Run (2-pts)

— 5x Sumo Deadlift High Pulls

— 8x Handstand Push-Ups (Rx++ SKILL) or Burpees

Barbell Rx: 95/65, +115/75, ++135/85