11/19/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Build up to a 5-REP MAX for the Overhead Squat. Record in Wodify!

B. Complete as many rounds as possible with the remaining time.

— 12x Box Jumps (Increase height throughout)

— 25m sprint and walk back for rest

WOD: Steve’s Birthday WOD – For Time

2-Rounds

— 11x Pull Ups (Rx+ No assistance) or Ring Rows

— 17x Wall Balls (Rx 20-25/14-16)

— 71x Double Unders (Rx+) or 213x Singles (RX)

Cash Out: 47x Burpees

STR A: Overhead Squat (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE