08/04/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: 20 minute cap to complete

5x Back Squast*

5x Handstand Push-Ups

or 3x Wall Walks + 3x Pike Push-Ups or 10x Hand Release Push-Ups

5x Power Cleans*

*Increase the weight on both lifts. If possible, use/share two separate bars.

Back Squat (5×5)

Record your heaviest 5.

Power Clean (5×5)

Record your heaviest 5.

WOD

Metcon (AMRAP – Rounds and Reps)

B. WOD: 15 minute AMRAP

(Work for 3 minutes, rest for 1 minute)

5x Sumo Deadlift High Pull (Rx 75/65, +95/75)

10x Box Jumps (Rx 24/20, +30/24)

15x Wall Balls (Rx 20/14)

Your score is total number of rounds and reps for the entire amrap (continuous count).

Leave a Comment

Your email address will not be published. Required fields are marked *