Angelino CrossFit – CrossFit


A. STRENGTH: Take 20 minutes to complete the following.

5×5 Bent Over Rows – Increase weight each set.

Then complete the following starting with pull-ups and deadlifting between each pull-up set. Rest as needed

4×6 Pull-Up Variation

3×5 Deadlifts; Starting @ 65%, increasing each set.

Bent Over Row (5×5)

Pull-ups (4×6)

Deadlift (3×5)


Metcon (Time)

B. WOD: For Time

Cash-In: 50x Burpee Thrusts

9-12-15-18x of…

Thrusters (Rx 95/65)

Hand Release Push-Ups

Sandbell Slams (Rx 30/25)

Cash-Out: 50x Burpee Thrusts