10/28/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

Complete 5-Supersets — Do not count your warm-up sets as part of your working sets.

— 10x Deadlifts @ 70% or Above (Do not have to be unbroken)

— 25x Russian Twist (Each Side – Use any weight of choice)

— 100m Farmers Carry (Use 2-weights — Go heavy!)

**REST 1 to 2-minutes **

WOD: Josh C.’s Birthday ** For Time ** SEE BELOW **

** HAPPY BIRTHDAY JOSH! **

STR: Deadlift (SEE ABOVE)

WOD: Metcon (Time)

4-Rounds:

— 12x Plate Ground To Overheads (Rx)

— 12x Box Jumps (Rx)

— 12x Hand Release Push-Ups

— 12x V-Ups

Box: Rx 24/20, +30/24

Plate: Rx 35/25, +45/35