08/19/2016

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

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