Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 5-REP MAX for the Back Squat.

— Allow for 3-Failed Attempts before moving on.

— Record in Wodify!

** Beginners: Practice the Back Squat by completing 6 to 8-Rounds of 5 to 10x Back Squats at a time, increasing weight throughout.

B. If you finish early, superset the following as many times as you can:

— 10x Good Mornings ***

— 10x Front Rack Alternating Lunges ***

— 45-60 second Plank of Choice

** REST 1 to 2-MINUTES

*** Use the same barbell for both lifts; start light and increase throughout.

WOD: For Time — SEE BELOW

STR A: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

4-Rounds:

— 300m Run

— 25x Double Unders (Rx+) or 75x Singles (Rx)

— 20x Air Squats

— 15x American KB Swings

— 10x KB Snatches (Total)

Rx KB: (Rx 40-45/26.5,+50-55/35)