Angelino CrossFit – CrossFit
WOD
A. STRENGTH: 20-minute EMOM (4-rounds); increase weight throughout.
Minute 1: MAX Strict Presses
Minute 2: REST
Minute 3: MAX Bent Over Rows
Minute 4: REST
Minute 5: MAX Hollow Body Hold
B. WOD: For Time (20-minute cap)
4-Rounds
10x Burpees
200 m run
10x KB Snatch (Rx 40-45/26,+50-55/35)
C. CASH-OUT: (Not part of final time)
40x V-Ups
STR: Shoulder Press
STR: Bent Over Row
WOD: Metcon (Time)
3-rounds
15x Burpees Over Bar
15x Toes To Bar (Rx+) or Knee Raises (Rx)
300m Run
15x Shoulder To Overhead (Rx 75/55,+95/75)
