08/23/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 21-minutes to complete the following.

a. 8-minute AMRAP: MAX Rounds – keep the same weight.

8x Bench Press @ 60-70%

8x Alternating Renegade Rows – Use Dumbbells or Kettlebells (harder!)

**REST 5-MINUTES + SETUP**

b. 8-minute AMRAP: MAX Rounds – Use Barbells, Dumbbells or Kettlebells.

4x Single Leg Romanian Deadlifts (Each Side)

4x Bulgarian Split Squat (Each Side)

B. WOD: MAX Rounds per AMRAP (2-scores)

a. 8-minute AMRAP: MAX Rounds – a completed “corner sprint” starts a new round.

Corner Sandbell Sprint (To Whitsett/Magnolia and Back)

5x Burpee Sandbell Slams (Rx 25/20,+30/25)

10x Sandbell Sit-Ups

50x Double Unders (Rx+) or 150x Singles (Rx)

**REST 3-MINUTES**

b. 5-minute AMRAP: MAX Rounds

7x Thrusters (Rx 75/55,+95/75)

6x Push-Ups (Chest-to-Floor)

5x Chest-to-Bar Pull-Ups

STR: Bench Press (60-70%)

WOD: Metcon (2 Rounds for reps)

a. 8-minute AMRAP: MAX Rounds – a completed “corner sprint” starts a new round.

Corner Sandbell Sprint (To Whitsett/Magnolia and Back)

5x Burpee Sandbell Slams (Rx 25/20,+30/25)

10x Sandbell Sit-Ups

50x Double Unders (Rx+) or 150x Singles (Rx)

**REST 3-MINUTES**

b. 5-minute AMRAP: MAX Rounds

7x Thrusters (Rx 75/55,+95/75)

6x Push-Ups (Chest-to-Floor)

5x Chest-to-Bar Pull-Ups