12/07/2016

Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: Complete the following – Use a light to moderate weight throughout all lifts. Work on form, power and rep consistency (multiple sets of unbroken reps!!). (Total of 21-minutes including breaks).

AMRAP #1: 9-Minute AMRAP (2 Rounds of..)

a. 2-min of Floor Press

b. 2-min of Barbell Hip Raise

**1-MInute Break**

((3 MINUTE BREAK BETWEEN BOTH AMRAPS))

AMRAP #2: 9-Minute AMRAP (2 Rounds of..)

a. 2-min of Pendlay Rows

b. 2-min of Touch N’ Go Power Cleans

**1-MInute Break**

WOD

B. WOD

Metcon (Time)

For Time

CASH-IN: 200m Farmer’s Plate Carry*

4-12-20 of…

a. Burpee Pull-Ups

b. KB Swings – American (Rx 35/12kg,+55/45)

c. Wall Ball (Rx 20/14,+20)

CASH-OUT: 100m Farmer’s Plate Carry*

*Farmer’s Plate Carry; grip of choice. Rx and Rx+ use PINCH GRIP Rx 15/+25.

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