Angelino CrossFit – CrossFit
Strength
A. STRENGTH: 3×5-Minute EMOM – Use 55-65% of each lift for each EMOM. Increase weight if and when possible.
5-min EMOM: 5x Hang Clean
**2-min Break**
5-min EMOM: 4x Overhead Squat
**2-min Break**
5-min EMOM: 3x Squat Clean
Hang Clean (5×5)
Overhead Squat (5×4)
Squat Clean (5×3)
WOD
B. WOD
Metcon (2 Rounds for reps)
Cash-In: 200m Farmer’s Plate Carry (Rx 15/10) – AMRAP begins once all athletes return from the carry.
6-Min AMRAP (Rx+ No Band & T2B)
10x Pull-Up
10x Push-Up
10x Toes-To-Bar
**NO BREAK!**
6-Min AMRAP (Rx 25/20)
10x Sandbell Air Squat
10x Sandbell Swing
10x Sandbell Sit-Up
Cash-Out: 200m Farmer’s Plate Carry (Rx 15/10)
Cash-In and Cash-Out are counted in the final score.
