Angelino CrossFit – CrossFit

CROSSFIT

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

A. 5-Rounds of 200m Run — 45-second rest in between rounds. ** Record Best Time in Wodify **

B. 12-Minute EMOM (40-seconds ON ** 20-seconds OFF)

— Minute #1: Toes-To-Bar

— Minute #2: Russian Twist (Weight is Optional)

— Minute #3: Weighted Elbow Planks (Use Plates or Sandbells)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

20-Rounds:

— 1x Reverse Burpee

— 1x Burpee

— 1x Jump Squat

— 1x KB Sumo Deadlift High Pull (Rx)

— 1x Russian Swing (Rx)

— 1x American Swing (Rx)

— 1x Goblet Squat (Rx)

KB Rx: 40-45/25-30,+50-55/35-40

** PLEASE DO NOT DROP/SLAM THE WEIGHTS! ** THANK YOU! **

STR A: 200m Sprint (Time)

STR B: Toes-To-Bar (SEE ABOVE)