Angelino CrossFit – CrossFit

STRENGTH

A. STRENGTH: 20-minute cap to complete the following.

a. 5×3 Sumo Deadlifts; Start at 70% of 1RM increasing to a heavy 3 rep.

b. 3×10 KB or DB Single Leg Romanian Deadlift (Each Side)

c. 3×8 KB or DB Single OH Hold Bulgarian Split Squat (Each Side)

B. WOD: 2 SCORES

6-Minute AMRAP:

12x Push Press (Rx 75/55,+95/75)

12x Goblet Squats (Rx KB or DB 40-45/25-26,+50-55/35-40)

**REST 1-MINUTE**

2 Rounds For Time

8x Hand Release Push-Ups

8x MB Straight Leg Sit-Ups

200m MB Run (DO NOT PULL ON STRAPS)

8x Wall Balls (Rx 20/14,+20)

STR A: Sumo Deadlift

WOD B: Metcon (Time)

2 Rounds

8x Hand Release Push-Ups

8x MB Straight Leg Sit-Ups

200m MB Run (DO NOT PULL ON STRAPS)

8x Wall Balls (Rx 20/14,+20)

WOD A: Metcon (AMRAP – Rounds and Reps)

6-Minute AMRAP

12x Push Press (Rx 75/55,+95/75)

12x Goblet Squats (Rx KB or DB 40-45/25-26,+50-55/35-40)