Angelino CrossFit – CrossFit
STRENGTH: Allow for 20 to 25-minutes to complete the following.
Complete [A] and [B] in an explosive manner, increase weight throughout, and record heaviest lift in Wodify!
A. 4×4 Front Squats @ 75-80%
— Superset with 8x Kipping Pull-Ups (Rx+ Chest-to-Bar)**
B. 4×4 Back Squats @ 75-80%
— Superset with 8x Handstand Push-Ups (Rx+ Strict)**
** Modify the gymnastic skills as needed with any other variation.
WOD: Adela’s Birthday WOD – For Time
— 32x Double Unders (Rx+ Skill) or 86x Singles
— 11x Chest-to-Floor Push-Ups (Lock the elbows at the top!)
— 8x Squat Cleans (Rx 115/75,+135/85,++155/95)
STR A: Front Squat (SEE ABOVE)
STR B: Back Squat (SEE ABOVE)
WOD: Metcon (Time)