08/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Complete as many Superset as you can with the time given. Use two barbells and work with a partner if necessary (spotter). Record heaviest lifts in Wodify!

— 5x Deadlifts @ Body Weight or Above

— 5x Bench Press @ 3/4 Body Weight

— 5x Strict Pull-Ups (Modify as Needed)

** REST 1 to 2-Minutes**

WOD: For Total Reps — SEE BELOW

STR A: Bench Press (SEE ABOVE)

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

15-Minutes EMOM-AMRAP: Total Number of Butterfly Sit-Ups Completed. Ever 5-Minutes complete the following round -and once completed do as many Sit-Ups as you can with the time left. Repeat two more times, keeping a continuous count of your Sit-Ups.

— 300m Run

— 4x Squat Clean + Jerk (Modify: Power Cleans + Front Squat + Shoulder-To-Overhead)

— 5x Burpee Over Bar

**MAX BUTTERFLY SIT-UPS with the

Barbell Rx: 95/65, +115/75, ++135/85, +++155/95 and up!

** DO NOT DROP BARBELLS!! **