08/29/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes to complete the following; increase weight throughout.

a. Circuit #1: 4-Rounds

— 6x Deadlifts; Start @ 50-60%

— 8x Neutral Grip Standing DB Shoulder Press

b. Circuit #2: 3-Rounds

— 5x Strict Wide Grip Pull-Ups

— 10x Overhead Bar Hold Alternating Lunges

B. WOD: For Time (20-minute cap)

2-6-10-14-18-22 of:

— Hang Power Cleans (Rx 95/65,+135/95)

— Push Press

— Box Jumps (Rx 24/20,+30/24)

Cash-Out: 72x Air Squats (Included in time)

STR: Deadlift

WOD: Metcon (Time)

((20-minute cap))

2-6-10-14-18-22 of:

— Hang Power Cleans (Rx 95/65,+135/95)

— Push Press

— Box Jumps (Rx 24/20,+30/24)

Cash-Out: 72x Air Squats (Included in time)