Angelino CrossFit – CrossFit


STRENGTH: 20 to 25-minutes to complete as many sets as you can of the following superset. Do not overload the barbell – try using a weight that will help you focus on form and technique. IMPORTANT: Do not let go of the barbell during the sets of the complex.

— 3x Complex: 2x Squat Cleans + 1x Jerk (Start practicing the Split Jerk) – Option to increase weight throughout.

— 6x Strict Toes-To-Bar or Strict Knee Raises

WOD: For Rounds and Reps


— 5x Deadlifts (Rx 135/115,+185/155,++Anything Above Rx+)

— 10x Burpee Over Bar

— 15x Air Squats

WOD: Metcon (AMRAP – Rounds and Reps)


STR: Squat Clean (SEE ABOVE)

STR: Split Jerk (SEE ABOVE)