Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Superset the following two movements according to the rep schemes below. Increase weight on the Front Squats on each round.

— Front Squats: 10-8-8-6-6-6x — Start @ 65% and increase each round.

** Record heaviest lift in Wodify!

— Ring Dips: 18-15-12-9-6-3x

— Tricep Box Dips (Scale): 30-25-20-15-10-5x

B. If you finish early, practice one of the following:

— Handstands

— Doubles (or Unbroken Singles)

— Pull-Ups or Toes-To-Bar

WOD: CrossFit Games Open 12.4 — SEE BELOW —

STR A: Front Squat (SEE ABOVE)

WOD: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale Options:

— 150 Wall Balls**

— 270x Singles

— 45x Pull-Ups or Ring Rows

** Due to lack of Wall Ball size variaty, Atlete may pick Wall Ball size of their choice.