05/23/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 25-Minutes to complete the following.

a. Complete 31x Floor Presses; building up to a heavy set of 3.

b. With the remainder of the time, complete the following ladder:

1-5-8-12-15-19x of…

Pull-Up Variation or Ring Rows

Toes To Bar Variation or Anchored Leg Raise

B. Mark’s Birthday WOD:

19-Minutes for Total Rounds

MAX Rounds in 6-Minutes: 31x Doubles (Rx/Rx+) or 86x Singles + 200m Run

**2-Minute Rest**

MAX Rounds in 5-Minutes: 19x Burepee Over Bar + 5x Deadlifts (Rx 135/95,+185/135)

**2-Minute Rest**

MAX Rounds in 4-Minutes: 5x Box Jumps (Rx 24/20,+30/24) + Corner Sprint (From Gym Doors to Corner of Whitsett/Magnolia and Back)

STR: Floor Press (Build up to a Heavy 3)

Complete a total of 31x reps.

WOD: Metcon (3 Rounds for reps)

19-Minutes

MAX Rounds in 6-Minutes: 31x Doubles (Rx/Rx+) or 86x Singles + 200m Run

**2-Minute Rest**

MAX Rounds in 5-Minutes: 19x Burepee Over Bar + 5x Deadlifts (Rx 135/95,+185/135)

**2-Minute Rest**

MAX Rounds in 4-Minutes: 5x Box Jumps (Rx 24/20,+30/24) + Corner Sprint