08/24/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take at least 20-minutes to complete the following as a class.

A. EMOM #1: 10-minutes (including Cash-In)

CASH-IN: 90-Second MAX Hollow Body Hold

— Minute #1: Elbow or Hand Plank

— Minute #2: Side Plank (Right) – Elbow or Hand

— Minute #3: Side Plank (Left) – Elbow or Hand

** REPEAT 2 MORE TIMES **

B. EMOM #2: 6-minutes – 1 to 3 times through the complex; depending on weight.

— 1x Power Clean

— 1x Hang Power Clean

— 1x Reverse Deadlift to the Floor (3-seconds on the descent)

WOD: For Time (Including the Cash-Out – Rx Barbell: 115/75,+135/95)

— 50x Alternating Back Rack Lunges (In place – forward or backward step)

— 40x Push Jerks

— 30x Toes To Bar (Rx) or any other scaled variation — TRY YOUR BEST!!!

— 20x Squat Cleans

— 10x Burpee Over Bar

CASH-OUT: 300m Run

WOD: Metcon (Time)

SEE ABOVE