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
**RECORD IN WODIFY**
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)
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