05/19/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20 minutes to complete the following.

a. Front Squats

1. 1×10@60%

2. 1×8@70%

3. 1×6@75%

4. 1×6@80%

5. 1×4@85%

b. With the remainder of the time, practice Handstand Variations.

B. Joe’s Birthday WOD: For Time

5 Rounds:

5x Thrusters (Rx 75/55,+95/75)

5x Pull-Ups (Rx+ No Band)

5x Hand Release Burpees

5x Toes-To-Bar

Cash-Out: 24x Box Jumps (Rx 24/20,+30/24)

**Cash-Out is part of your final time.

Front Squat (1×10@60%)

Front Squat (1×8@70%)

Front Squat (1×6@75%)

Front Squat (1×6@80%)

Front Squat (1×4@85%)

Metcon (Time)

5 Rounds

5x Thrusters (Rx 75/55,+95/75)

5x Pull-Ups (Rx+ No Band)

5x Hand Release Burpees

5x Toes-To-Bar

Cash-Out: 24x Box Jumps (Rx 24/20,+30/24)