07/10/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many rounds as you can in 20-minutes. Take your rest at the end of the round.

— 10x Single Arm Overhead Hold (KB/DB) Alternating Lunges – Increase weight throughout

— Farmer’s Carry **Go Heavy!** (From Gym to Corner of Whitsett/Magnolia and back – DO NOT drop weights on concrete)

— 10x Sumo Deadlifts – Start @ 60% increase to 80-90%

B. WOD: 12-minute Ladder (For Total Reps per Round – 60 possible pts per round)

5-minute Ladder: 10-8-6-4-2x of…

Wall Balls (Rx 20/14,+20)

Pull-Ups (RX+ No Band)

**2-minute Rest**

5-minute Ladder: 2-4-6-8-10x of…

Burpee over Bar

Push Press (Rx 75/55,+95/75)

STR: Sumo Deadlift

WOD: Metcon (2 Rounds for reps)

12-minute Ladder (For Total Reps per Round)

5-minute Ladder: 10-8-6-4-2x of…

Wall Balls (Rx 20/14,+20)

Pull-Ups (RX+ No Band)

**2-minute Rest**

5-minute Ladder: 2-4-6-8-10x of…

Burpee over Bar

Push Press (Rx 75/55,+95/75)