08/18/2016

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.

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