Angelino CrossFit – CrossFit


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

A. Find a 3-REP MAX for the Power Clean:

— Allow for 3-FAILED ATTEMPTS before moving on.

— Record in Wodify!

** Beginners: Work on 5x Power Clean at a time; increasing weight throughout and focusing on form.

B. If you finish early and there is time left, superset the following as many times as possible.

— 8x DB Chest Presses

— 8x Pull-Overs

— 8x Ring Dips or 12x Tricep Dips

WOD: CrossFit Benchmark WOD — “Nasty Girls” — SEE BELOW

STR A: Power Clean (SEE ABOVE)

WOD: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale Muscle-Ups with:

— 9x Strict Pull-Ups

— or 12x Pull-Ups (Any Kipping Variation)

— or 15x Ring Rows