Angelino CrossFit – CrossFit
Strength
A. STRENGTH: 20 minute Cap. Increase weight on all three lifts as you decrease in reps. Alternate between the two motions of each group. Start each lift between 50-60%. Record your heaviest set.
Group A:
10-8-6-4x Bench Press
10-8-6-4x Front Squat
Group B:
10-8-6-4x Bent Over Row
15-12-9-6x Barbell Roll-Out
Bent Over Row (1×4)
Bench Press (1×4)
Front Squat (1×4)
WOD
B. WOD
Metcon (Time)
For Time
75x Bear Crawl Steps
65x Supermans
55x Wall Balls (Rx 20/14)
45x Touch N’ Go Deadlift (Rx 95/75, +115/95)
35x KB Swing (Rx 55/35)
25x Burpee Box Jumps (Rx 24/20, +30/24)
15x Handstand Push-Up (Rx+) or Hand-Release Push-Ups
800m Run
