07/26/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 25-minutes to complete 4 to 5 rounds of the following circuit, take breaks throughout. Start your lifts at 70% and increase throughtout. Don’t got heavier than 80% of each lift. Partner up with others to use multiple bars.

5x Strict Presses

6x Back Squats

7x Bent Over Rows

B. WOD: For Time

50x Box Jumps (Rx 24/20,+30/24)

50x Granny MB Wall Toss (Rx 14,+20)

50x MB Sit-Ups

50x Knees-to-Elbows or Toes-To-Bar (Rx+)

50x Deadlifts (Rx 135/95,+175/135)

DO NOT PULL ON THE LACES OF THE MED-BALLS. Thank you! 🙂

C. COOKIE: If there is time left, complete following immediately after calling out “TIME!”

100x MB Russian Twist

STR: Shoulder Press (70%)

STR: Back Squat (70%)

STR: Bent Over Row (70%)

WOD: Metcon (Time)

50x Box Jumps (Rx 24/20,+30/24)

50x Granny MB Wall Toss (Rx 14,+20)

50x MB Sit-Ups

50x Knees-to-Elbows or Toes-To-Bar (Rx+)

50x Deadlifts (Rx 135/95,+175/135)