06/01/2019

Angelino CrossFit – CrossFit

CROSSFIT

4 Partner WODs

WOD A: For Deadlift Reps

6-Minute AMAP (Partners switch every 10 Reps):

— 10x Deadlifts (RX 135/95, +155/115, ++185/155

** Rest 4-Minutes **

WOD B: For Rounds and Reps

8-Minute AMRAP (Partners switch every minute, picks up where previous partner left off):

— 5x Pull Ups

— 5x Toes to Bar

— 5x Handstand Push Up (RX+) or Hand Release Push Ups

** Rest 4-Minutes **

WOD C: For Sit Out Reps

8-Minute AMRAP (Every 2-minutes 1 Partner does 3 Rounds, after w/remaining time other partner does Sit Outs then partners switch rolls at 2-Minute mark)

2-Rounds

— 8x Russian Swings (RX 40-45/26.5-30, +50-55/35-40)

— 8x Goblet Squats

— 8x Kettelbell Snatches

** Rest 4-minutes **

WOD D: For Time

— 6x 300m Relay Sandbell Runs TOTAL (RX 25/20, +30/26) — (3 each partner)

WOD A: Metcon (AMRAP – Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (AMRAP – Reps)

SEE ABOVE

WOD D: Metcon (Time)

SEE ABOVE