03/14/2020

Angelino CrossFit – CrossFit

CROSSFIT

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

For Time

-1-Mile Run or Row or 1000x Singles

-10x Hang Power Cleans

(RX 95/65,+115/75)

-20x Burpees

-30x Sit Ups

-40x Push Ups

-50x Step Ups
Dont be scared you’ll have plenty of time to finish!

CARDIO WOD

Part A. 3×4:00 Minutes Each Station

-Station 1: Rowing/Running if you’re not scared of rain 😉

-Station 2: Jump Rope

-Station 3: Bear Crawls

Part B. 17-Minutes Total

4 stations 2-Minutes each. Each station will be repeated 2 times total with a 1-Minute break at the 8-Minute mark

-Station 1: 5x Hindu Push Ups/10x Air Squats

-Station 2: 6x DB Hang Clean and Press/6x Snatches total

-Station 3: 8x American Swings/8x Sumo Deadlift High Pulls

-Station 4: 6x Wall Ball Cleans/6x Wall Ball Floor Slams