Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take no more than 25-minutes to complete the following.

A. Back Squats

— Option 1: Build up to a HEAVY 5-REPS

— Option 2: Complete 6×4 @ 75-80% of 1 Rep Max

— Option 3: Complete 5×10, increasing weight throughout.

** Record in Wodify!

** For an extra challenge, add 1 to 5x Strict Pull-Ups after each set of Back Squats.

B. Supersets with the remaining time

— 5x Good Mornings (Use moderate Weight while maintaining good form)

— 5x Back Rack Lunges (Each Side)

— 30-60 second Hollow Rock Hold

WOD: For Rounds and Reps — SEE BELOW

STR: Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

— 15x Butterfly Sit-Ups

— 2x Burpees

— 10x Hang Power Cleans

— 2x Burpees

— 5x Shoulder to Overhead

— 2x Burpess

Barbell Rx 95/65,+115/75,+135/85