Angelino CrossFit – CrossFit
Strength
A. Strength – Take 20 minutes to complete 4 rounds of the following.
5x Deadlift – Start at 40-50% and increase each round to a heavy 5 on the last set.
10x Strict Shoulder Press – Start with the an empty bar and increase each round.
5x Strict Ring Dips – Use the negative from locked elbows down to rings. Scale: 15x Box/Tricep Dips
10x Strict Upright Row – Start with the an empty bar and increase each round.
Deadlift (4×5)
Shoulder Press (4×10)
Upright Row (4×10)
WOD
B. WOD – For Reps
Metcon (AMRAP – Reps)
12MIN AMRAP
10x Front Squats (Rx 75/55,+105/85)
200m Run* (Doesn’t count as any reps)
10x KB Swings (Rx 35/12kg,+55/45)
NOTE: Due to the rain, the 200m run will be replaced with 12x Burpees. The Burpees will not count in “total points”. If the rain stops – proceed with the 200m run (to the Wilkinson sign and back).
