05/09/2017

Angelino CrossFit – CrossFit

WOD

A. SKILL: 20-minute cap to complete the following.

a1. Advance: 6 Supersets

3x Strict Pull-Ups

3x Handstand Push-Ups

a2. Int./Beginner: 5 Supersets

5x Ring Rows/Jump Pull-Up

5x Handstand Kick-Ups/Wall Walks

b. Practice any pull-up or handstand variatio, With the remainder of time.

B. Bella’s Birthday WOD: For Time

Cash-In: 200m Overhead Carry (Rx 35/25,+45/35)

5 Rounds:

13x Burpee Over Bar

5x Deadlifts (Rx 135/95,+155/135)

Cash-In: 200m Overhead Carry

Metcon (Time)

Cash-In: 200m Overhead Carry (Rx 35/25,+45/35)

5 Rounds:

13x Burpee Over Bar

5x Deadlifts (Rx 135/95,+155/135)

Cash-In: 200m Overhead Carry