12/20/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20-minute EMOM – 4-Minute EMOM: Athletes can pick one weight to stick with for the entire time OR increase weight throughout.

1x Power Clean Complex:

— 3x Power Shrugs

— 3x Hang High Pulls

— 1x Deadlift

— 1x Hang Power Clean

— 1x Power Clean

** If there is time left after completing the complex, complete a MAX of 20x Butterfly Sit-Ups as fast as you can.

WOD: For Time (20-minute Cap)

— 30x Goblet Squat Thrusters

— 30x Burpees

— 600m Run

— 15x Goblet Squat Thrusters

— 15x Burpees

— 300m Run

KB OR DB:

— Rx 40-45/25-30

— Rx+ 50-55/35-40

STR A: Deadlift (SEE ABOVE)

STR A: Hang Power Clean (SEE ABOVE)

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE