10/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 10-minute EMOM: Every 2-minutes — Complete 2 to 3 sets of the following Complex. Use a medium to heavy weight. Option to increase weight throughout.

— 1x Hang Power Clean

— 1x Front Rack Lunges (Each Side)

— 1x Shoulder to Overhead

B. With the time left, AMRAP the following Superset.

— 10x Bent Over Rows (Underhand Grip)

— 8x Floor Presses

— 6x Barbell Roll Outs

** REST 20 to 30-Seconds **

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

For Time (5x Burpees every 5-minutes):

— 25x Pull-Ups (Rx+ No Assistance)

— 50x Air Squats

— 75x Push-Ups

— 50x Air Squats

— 25x Pull-Ups (Rx+)