10/22/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 19-Minute EMOM

** Including breaks!

** 40-seconds ON ** 20-seconds OFF

** Use a barbell starting light and increasing weight every full round.

— Minute #1: High Hang Power Cleans

— Minute #2: Strict Presses

— Minute #3: Bent Over Rows

— Minute #4: REST & ADD WEIGHT

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP:

— 50m Double Kettelbell Carry (5pts)

— 5x Sumo Deadlifts (Rx)

— 5x Strict Pull-Ups (Rx++ Skill)

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

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