08/16/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many reps as you can at each 5-minute AMRAP “station”. Break up your reps into sets of 3, 5, 8, 10, etc. if necessary. Option to increase weight throughout. Focus on quality!

a. 5-minute AMRAP: Dumbbell/Kettlebell Chest Press

–2-minute REST–

b. 5-minute AMRAP: Romanian Deadlifts

–2-minute REST–

c. 5-minute AMRAP: Push Press

B. WOD: For Time (20-minute Cap)

300m Run

20x Sumo Deadlift High Pull (Rx 65/45,+95/75)

30x Thrusters

40x Sandbell Slams (Rx 25/20,+30/25)

50x Weighted Walking Lunges

300m Run

STR: Romanian Deadlifts

STR: Push Press

WOD: Metcon (Time)

300m Run

20x Sumo Deadlift High Pull (Rx 65/45,+95/75)

30x Thrusters

40x Sandbell Slams (Rx 25/20,+30/25)

50x Weighted Walking Lunges

300m Run