Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes to complete as many sets as you can of the following Ladder Superset. Keep the Split Jerk weight between 50-60%; option to increase up to 55-65% – Racks are allowed. Use the same weight on the Barbell Lunges – use front or back rack to hold the barbells.

Spilt Jerks: 1-2-3-4-5-6-7-8-9…

Barbell Lunges: 2-4-6-8-10-12-14-16…

Strict Chin-Ups: 1-2-3-2-1-2-3-2-1…

WOD: Sonia’s Birthday WOD – For Rounds and Reps


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

— 9x Overhead Squats (Rx 65/45,+75/55) ** DO NOT DROP BARBELLS **

1-minute AMRAP

**Rest 1-Minute**

2-minute AMRAP

**Rest 1-Minute**

3-minute AMRAP

**Rest 1-Minute**

4-minute AMRAP

WOD: Metcon (AMRAP – Rounds and Reps)


STR: Split Jerk (SEE ABOVE)