Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes to complete the following.

A. Complete as many Superset as you can with the time given. Use ONE barbell for all three lifts. Use weights based off your weakest lift. Increase weight as you go and record heaviest lifts in Wodify!

— 3x Power Cleans @ Body Weight or Above

— 4x Bent Over Rows

— 5x Floor Presses

** REST 1 to 2-Minutes**

WOD: For Total Rounds and Reps — SEE BELOW

STR A: Power Clean (SEE ABOVE)

STR A: Bent Over Row (SEE ABOVE)

STR A: Floor Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minutes (including rest): Complete as many rounds and reps with the time given. Follow the Time Scheme:

— 3-Minutes ON

**1-Minute REST

— 3-Minutes ON

**1-Minute REST

— 3-Minutes ON

**1-Minute REST

— 3-Minutes ON

— 10x Single Arm Clean & Press

— 10x Goblet Squats

— 10x Single Arm Overhead Hold Alternating Lunges (Total)

KB or DB Rx:40-45/26.5-30, +50-55/35-40