Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes to complete as much as you can of the following.

A. Box Back Squats: Use your Back Squat 1RM to complete one of the following.

— Option 1: Build up to a Heavy 3-REP

— Option 2: 8×3 @ 85% of 1RM

— Option 3: 5×10 @ 55-65% of 1RM


B. Superset the following as many times as you can with the time left.

— 8x Squat Jumps or Rx+ Knee Jumps

— 3x 25m Sprints — Walk back

— Rest 90-seconds & Repeat —

WOD: For Rounds and Reps — SEE BELOW

STR A: Back Squat (SEE ABOVE)

STR A: Box Back Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP:

Cash In: 600m Run (Included in the time — No point for run)

— 6x Chest-To-Bar Pull-Ups (Rx+) — Modify as need

— 6x Goblet Squats**

— 6x Toes-To-Bar (Rx+) or Knee Raises

— 6x Sumo Deadlift High Pulls**

**KB Rx 40-45/26.5-30,+50-55/35-40