Angelino CrossFit – CrossFit
STRENGTH: 20 to 25-minutes to complete the following.
A. Complete 4 Rounds of the following Superset the following 2-movements. Use a challenging weight and increase weight throughout on both lifts. Rest between 1 to 2-minutes at the end of the round.
— 10x Alternating Back Rack Lunges – Record heaviest lift in Wodify.
— 5x Windmills (Each Side)
B. With the remainder of time, complete as many sets of the following complex as you can. The complex is to be done with a Single Weight = Single Arm = Single Sided.
— 1x KB Clean + 1x Overhead Press + 1x Overhead Hold Lunge (Each Side)
WOD: ACF Benchmark WOD – SEE BELOW
STR: Back Rack Lunge (RECORD HEAVIEST LIFT)
WOD: Pancake (Time)
3-Rounds – Rep Scheme: 21-15-9 = X
— X Thrusters (Rx 95/65,+115/75)
— 50m Single Arm Farmer’s Carry (Rx 40-45/25-30,+50-55/35-40) – Switch Hands at the Corner
— X Burpee Over Bar