Angelino CrossFit – CrossFit
WOD
A. STRENGTH: 25-minutes to complete the following.
a. 11-minute Tabata (3-rounds):
Minute 1: Sumo Deadlift High-Pull
Minute 2: Single Arm Alternating Russian Swings
Minute 3: American Swings
Minute 4: REST
b. With the remainder of time (approx. 14-mins), find a 6 REP MAX for the Bench Press.
B. WOD: For Time
100m Sandbell Run
20x Box Jumps (Rx 24/20,+30/24)
30x Sandbell Slams (Rx 25/20,+30/25)
400m Run
30x Sandbell Slams
20x Box Jumps
100m Sandbell Run
STR: Bench Press (HEAVY 6 REP MAX)
WOD: Metcon (Time)
100m Sandbell Run
20x Box Jumps (Rx 24/20,+30/24)
30x Sandbell Slams (Rx 25/20,+30/25)
400m Run
30x Sandbell Slams
20x Box Jumps
100m Sandbell Run
