Angelino CrossFit – CrossFit
STRENGTH: Allow 20 to 25-minutes to complete the following. If you finish early, complete a 4th round for each round.
A. Take 8-minutes or less to find a 5-REP MAX for the Strict Shoulder Press. Rack are allowed – Do not drop the weight from the top. Record your heaviest lift in Wodify.
B. 9-Minute EMOM – 3-Rounds:
— Minute 1: 1 to 3x (1x Power Clean + 1x Push Press)
— Minute 2: 5 to 10x Chest To Floor Push-Ups
— Minute 3: MAX Extended Plank
WOD: 2 SCORES – Time restarts for WOD B as soon as you complete WOD A.
A. 6-minute AMRAP (Rounds and Reps):
— 9x Russian KB Swings (Rx 40-45/12kg,+50-55/35)
— 3x Deadlifts (Rx 185.135,+225/165)
B. For Time:
— 100x Air Squats
— 300m Run
— 100x Butterfly Sit-Ups
WOD A: Metcon (AMRAP – Rounds and Reps)
WOD B: Metcon (Time)