10/08/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Complete 5-Rounds of one of the following options:

Option #1:

— 10x Deadlifts @ 65-75% of 1RM

— 25m Sprint

— 25m Recovery Walk and then start the next round.

Option #2: Same as above except for..

— 5x Deadlifts @ Body Weight or Above

**Record Heaviest Lifts in Wodify!**

B. With the time left, complete at least 3-Rounds of the following:

— 12x Weighted Straight Leg Sit-Ups (Go Heavy!)

— 5x Jeferson Curls (Use a LIGHT weight ** No more than 45lbs)

WOD: For Time ** SEE BELOW **

STR A: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

1-Round:

— 300m Weighted Carry/Run (Rx)

— 30x Hang to Overheads (Rx)

— 30x Burpee Over KB/DB

— 200m Weighted Carry/Run

— 20x Hang to Overheads

— 20x Burpee Over KB/DB

— 100m Weighted Carry/Run

— 10x Hang to Overheads

— 10x Burpee Over KB/DB

KB/DB: Rx 40-45/26.5-30,+50-55/35-40