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
