08/24/2016

Angelino CrossFit – CrossFit

Strength

A. STRENGTH: Take 20 minutes to complete 4 to 5 rounds of the following.

5x Barbell Lunges (L)

5x Push-Jerk*

5x Barbell Lunges (R)

5x Split-Jerk*

*Start at 50% – Increase weight each round working on form.

Push Jerk (5×5)

Split Jerk (5×5)

Back Rack Lunge (5×5 each side)

WOD

B. WOD

Metcon (AMRAP – Rounds)

17-Minute AMRAP (See Below for Time Scheme)

30x Singles (Rx+ Double-Unders)

30x V-Ups

30x Sandbell Slams (Rx 25, +30)

30x Hand-Release Push-Ups

2-Minutes of Work

**1-Minute Superman Hold**

3-Minutes of Work

**1-Minute Rest**

2-Minutes of Work

**1-Minute Superman Hold**

3-Minutes of Work

**1-Minute Rest**

2-Minutes of Work

**1-Minute Superman Hold**

SCORE is total ROUNDS completed – it’s a continuous count from start to finish. Superman Holds and Rest periods are not included in final score.

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