Angelino CrossFit – CrossFit
A. STRENGTH: Take 20 minutes to complete 4-5 rounds of the following.
5x Clean Complex (Start at 50% of PC 1RM – keep same weight for all three lifts):
a. Hang Clean
b. Power Clean
c. Squat Clean
5x Bench Press (Start at 50% – hold the bottom of the press for 3 seconds)
Increase weight each round, record your heaviest 5.
Hang Clean (5×5)
Power Clean (5×5)
Squat Clean (5×5)
Bench Press (1×5)
B. Nenita’s Birthday WOD
Metcon (AMRAP – Rounds and Reps)
59x Jumping Pull-Ups
9x Thrusters (Rx 75/65, +95/85)
8x Burpee Over Bar (Bar Facing Burpee if space allows)
57x Walking Lunges
133 Reps per round.