11/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-Minute Tabata (20-sec ON ** 10-sec):

— Minute #1: Air Squat

— Minute #2: Push-Ups

— Minute #3: Superman Hold

B. With the time left, complete at least 3-ROUNDS of the following.

— 8 to 12x Bench Press (Use a Challenging & Record in Wodify!)

— 100m Front Rack Carry (Use 2-weights, KB or DB)

WOD: For Time ** SEE BELOW **

STR B: Bench Press (SEE ABOVE)

WOD: Metcon (Time)

— 300m Run

— 20x Burpee Over Bar

— 300m Run

— 20x Hang Power Clean (Rx)

— 300m Run

— 20x Burpee Over Bar

— 300m Run

— 20x Hang Power Clean (Rx)

Bar: Rx 95/65,+115/75,++135/85