09/17/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 7-Minutes each to complete as many sets as you can (AMRAP) of the following 2-complexes. Use a single weight that is challenging but allows you to work the skills. Take short breaks as a class between am raps to review the skills.

A. Complex #1: KB Clean (R) + KB Swing (R) + KB Swing (L) + KB Clean (L)

B. Complex #2: Turkish Get-Up (R) + KB Snatch (R) + KB Snatch (L) + Turkish Get-Up (L)

WOD: Angelino CrossFit Benchmark WOD — SEE BELOW —

WOD: The Freezer (Time)

For Time (Rx 40-45/12kg,+50-55/35)

7-Rounds:

— 10x Goblet Squats

— 5x Push-Ups (Rx+ Handstand Push-Ups)

— 10x American KB Swings

— 5x Pull-Ups (Rx+ No Assistance-Kipping OK)