08/20/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many **working sets** as you can in 16-minutes. Take your rest at the end of the round.

— Farmer’s Carry **Go Heavy!** (From Gym to Corner of Whitsett/Magnolia and back – DO NOT drop weights on concrete) – Use any type of weight

— 5x Deadlifts @ 80-85%

— MAX Extended Plank

B. WOD: 19-minute AMRAP (For Total Reps)

2-minutes MAX Jump Rope (Rx+ Double Unders)

— 1-minute REST

1-minutes MAX Wall Balls (Rx 20/14,+20)

— 1-minute REST

2-minutes MAX Pull-Ups (Rx+ No Band)

— 1-minute REST

1-minutes MAX KB Snatch (Rx 40-45/25-26,+50-55/35-40)

— 1-minute REST

**REPEAT**

STR: Sumo Deadlift (80-85%)

WOD: Metcon (AMRAP – Reps)

19-minute AMRAP

2-minutes MAX Jump Rope (Rx+ Double Unders)

— 1-minute REST

1-minutes MAX Wall Balls (Rx 20/14,+20)

— 1-minute REST

2-minutes MAX Pull-Ups (Rx+ No Band)

— 1-minute REST

1-minutes MAX KB Snatch (Rx 40-45/25-26,+50-55/35-40)

— 1-minute REST

**REPEAT**