10/10/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 20 to 25-minutes to complete the following.

A. Clean & Jerk (Squat Clean):

— Option #1: Build up to a heavy 1-REP

— Option #2: 5×3 @ Stay @ 75-80%

— Option #3: 5×5 @ Stay @ 60-65%

WOD: CrossFit Benchmark ** Modified: “Little Kelly” (ONLY 3-Rounds — 20-minute Cap) ** SEE BELOW **

STR A: Clean and Jerk (SEE ABOVE)

WOD: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
** 20-Minute Cap ** “Little Kelly” ONLY 3-Rounds