Angelino 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)
— 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!