10/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Front Squats: Rest between sets.

Rep Scheme:

— 2×10 @ 50-60%

— 2×8 @ 60-70%

— 2×6 @ 70-80%

— 2×4 @ 80-90% (Bonus!)

** RECORD HEAVIEST LIFT IN WODIFY **

B. If you finish early and there is time left, AMRAP the following.

— 15x Sit-Ups (Rx Use a Weight)

— 10x Russian Twist with Weight of Choice (Each Side)

— 15x Supermans

WOD: For Rounds and Reps — SEE BELOW

STR A: Front Squat (SEE BELOW)

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP:

— 25x Double Unders (Rx++ Skill) or 75x Singles (Rx/+)

— 5x Deadlifts

Barbell: Rx 135/95, +155/115, ++185/135 and Up!