Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Complete as many rounds as you can in 20-minutes. Take your rest at the end of the round.

— 8x Deadlifts – Start @ 40-50% and increase each round.

— 1-minute Barbell Hold (Use Deadlift weight)

— 10x Single Arm KB/DB Shoulder Press (Each Side)

B. WOD: For Total Reps

15-minute AMRAP (PLUS Rests):

5-minute: Burpee Wall Balls (Rx 20/14,+20)

— 2-minute REST —

4-minute: Hang Squat Cleans (Rx 95/65,+135/95)

— 1-minute REST —

3-minute: MB Sit-Ups (Use Wall Ball)

STR: Deadlift

WOD: Metcon (AMRAP – Reps)

15-minute AMRAP (PLUS Rests)

5-minute: Burpee Wall Balls (Rx 20/14,+20)

— 2-minute REST —

4-minute: Hang Squat Cleans (Rx 95/65,+135/95)

— 1-minute REST —

3-minute: MB Sit-Ups (Use Wall Ball)