08/22/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 20-minutes to complete the following.

a. 4x(5+5): 4-rounds; warm up to 60-70% of your Front Squat 1RM and start your working sets from there. Increase weight each round but keep the weight the same for both lifts per round.

— 5x Front Squats

— 5x Back Squats

b. With the remainder of the time, complete 3 to 4-rounds of the following:

— 12x Push-Press

— 12x Upright Rows

B. WOD: For Time (Including CASH-IN & -OUT)

CASH-OUT: 500m Run

20-15-10-5x of

Box Jump Over (Rx 24/20,+30/24)

Deadlifts (Rx 115/95,+155/135)

CASH-OUT: 500m Run

C. COOKIE: For Time

50x Weighted V-Ups (Use a Sandbell)

STR: Back Squat

STR: Front Squat

WOD: Metcon (Time)

CASH-OUT: 500m Run

20-15-10-5x of

Box Jump Over (Rx 24/20,+30/24)

Deadlifts (Rx 115/95,+155/135)

CASH-OUT: 500m Run
20-minute cap