Angelino CrossFit – CrossFit

WOD

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

a. 11-minute Tabata (3-rounds):

Minute 1: Sumo Deadlift High-Pull

Minute 2: Single Arm Alternating Russian Swings

Minute 3: American Swings

Minute 4: REST

b. With the remainder of time (approx. 14-mins), find a 6 REP MAX for the Bench Press.

B. WOD: For Time

100m Sandbell Run

20x Box Jumps (Rx 24/20,+30/24)

30x Sandbell Slams (Rx 25/20,+30/25)

400m Run

30x Sandbell Slams

20x Box Jumps

100m Sandbell Run

STR: Bench Press (HEAVY 6 REP MAX)

WOD: Metcon (Time)

100m Sandbell Run

20x Box Jumps (Rx 24/20,+30/24)

30x Sandbell Slams (Rx 25/20,+30/25)

400m Run

30x Sandbell Slams

20x Box Jumps

100m Sandbell Run