08/02/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to complete the following.

a. 5×5 Back Squats @ 70%; increase each round

b. 5×5 Bent Over Rows @ 70%; increase each round

B. WOD: 2-scores

WOD A: 9-minute AMRAP

6x Deadlift (Rx 135/95,+155/115)

9x KB/DB Snatch (Rx 40-45/26,+50-55/35-40)

100m Run

**3-minute Rest**

WOD B: 4-minute AMRAP

3x Burpee Over Bar

6x Goblet Squats

STR: Back Squat (70%; increasing)

STR: Bent Over Row (70%; increasing)

WOD A: Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP:

6x Deadlift (Rx 135/95,+155/115)

9x KB/DB Snatch (Rx 40-45/26,+50-55/35-40)

100m Run

WOD B: Metcon (AMRAP – Rounds and Reps)

4-minute AMRAP:

3x Burpee Over Bar

6x Goblet Squats