Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 25-minutes to complete the following.

a. 5×3 Strict Presses; @ 60%, increase throughout

b. 4×5 Push Presses; @ 60%, increase throughout

c. 3-rounds of:

— 10x DB Side Laterals

— 10x American KB Swings

— 10x Upright Rows

B. WOD: 13-minute Ladder (For Total Reps per Round – 60 possible pts per round)

3-minute AMRAP:

— 3x Squat Cleans (Rx 95/75,+135/105)

— 5x Box Jumps (Rx 24/20,+30/24)

— 7x Pull-Ups (Rx+ No Band)

**2-minute Rest**

3-minute AMRAP:

— 2x Squat Cleans (Rx 95/75,+135/105)

— 4x Box Jumps (Rx 24/20,+30/24)

— 6x Pull-Ups (Rx+ No Band)

**2-minute Rest**

3-minute AMRAP:

— 1x Squat Cleans (Rx 95/75,+135/105)

— 3x Box Jumps (Rx 24/20,+30/24)

— 5x Pull-Ups (Rx+ No Band)

STR: Shoulder Press (strict)

STR: Push Press

STR: Upright Row

WOD: Metcon (3 Rounds for reps)

13-minute AMRAP (3-rounds for reps)

3-minute AMRAP:

— 3x Squat Cleans (Rx 95/75,+135/105)

— 5x Box Jumps (Rx 24/20,+30/24)

— 7x Pull-Ups (Rx+ No Band)

**2-minute Rest**

3-minute AMRAP:

— 2x Squat Cleans (Rx 95/75,+135/105)

— 4x Box Jumps (Rx 24/20,+30/24)

— 6x Pull-Ups (Rx+ No Band)

**2-minute Rest**

3-minute AMRAP:

— 1x Squat Cleans (Rx 95/75,+135/105)

— 3x Box Jumps (Rx 24/20,+30/24)

— 5x Pull-Ups (Rx+ No Band)