Angelino CrossFit – CrossFit


A. STRENGTH: Complete as many rounds as you can in 20-minutes.

5x Strict Toes-To-Bar, Knees-To-Elbow, or Knee Raise

5x Strict Pull-Ups, Strict Ring Pull-Ups, or Ring Rows

5x Strict Ring Dips, Ring Dips w/ Feet on Box, Box/Tricep Dips


B. Natalie’s Birthday WOD: Total Rounds and Reps

Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP

Round #1: 29x Air Squats (on MB) + *300m Run

Round #2: 29x Push-Press (Rx 75/55,+95/75) + *300m Run

Round #3: 29x Hand Release Push-Ups + *300m Run

Round #4: 29x Wall Balls (Rx 20/14,+20) + *300m Run

*Each 300m Run completes the round.

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