Angelino CrossFit – CrossFit
WOD
A. STRENGTH: Complete as many rounds as you can in 20-minutes. Take your rest at the end of the round.
— 8x Deadlifts – Start @ 40-50% and increase each round.
— 1-minute Barbell Hold (Use Deadlift weight)
— 10x Single Arm KB/DB Shoulder Press (Each Side)
B. WOD: For Total Reps
15-minute AMRAP (PLUS Rests):
5-minute: Burpee Wall Balls (Rx 20/14,+20)
— 2-minute REST —
4-minute: Hang Squat Cleans (Rx 95/65,+135/95)
— 1-minute REST —
3-minute: MB Sit-Ups (Use Wall Ball)
STR: Deadlift
WOD: Metcon (AMRAP – Reps)
15-minute AMRAP (PLUS Rests)
5-minute: Burpee Wall Balls (Rx 20/14,+20)
— 2-minute REST —
4-minute: Hang Squat Cleans (Rx 95/65,+135/95)
— 1-minute REST —
3-minute: MB Sit-Ups (Use Wall Ball)
