Angelino CrossFit – CrossFit
STRENGTH: Take 25-minutes to complete the following.
A. Take 15-minutes to cycle through the following Clean Complex. Increase weight throughout.
— 1x Hang Power Shrug + 1x Hang High Pull + 1x Hang Power Clean + 1x 15 to 30-second Front Rack Hold
B. Double Under Practice with the remaining time:
— Rep Scheme: 5–10–15–20–25–30–35–40x
— Single Rep Scheme: 15–30–45–60–75–90–105–120x
WOD: For Time — SEE BELOW
STR A: Hang Power Clean (SEE ABOVE)
WOD: Metcon (Time)
— 5x Barbell Bent Over Rows
— 10x Goblet Squats
— 5x Sumo Deadlift High Pulls (with Barbell)
— 10x American Swings
Barbell: Rx 95/65,++115/75
KB: Rx 40-45/26.5-30, 50-55/35-40