09/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following.

A. 9-minute EMOM: 40-seconds ON, 20-seconds OFF

— MAX Double Unders (Practice!!)

** 2-MINUTE REST **

A. 9-minute EMOM: 40-seconds ON, 20-seconds OFF

— 1, 2 or 3x Hang Squat Clean & Push Jerk (Stay relatively light & practice on technique)

WOD: Cole’s Birthday — For Rounds and Reps — SEE BELOW

** HAPPY BIRTHDAY COLE!!**

WOD: Metcon (AMRAP – Reps)

Cole’s Birthday WOD

11-Minute AMRAP: Total Reps

— 3-minutes ON: Wall Balls (Rx)

— 1-minute REST

— 3-minutes ON: Push-Ups

— 1-minute REST

— 3-minutes ON: Hang Power Cleans (Rx)

WB: Rx 20-25/14-16

Barbell: Rx 95/65, +115/75

** DO NOT DROP BARBELLS **