Angelino CrossFit – CrossFit


STRENGTH: Take 20-minutes to complete as many rounds as you can of the following. Setup and warm-you first before starting the AMRAP.

–6x Strict Pull-Ups (Build Strength! — Modify needed)

— 6x Double-Squat Wall Balls (Go Light!! & Practice!)

— 60-second Plank OR Handstand Hold (Practice the Handstand.. if not, PLANK of Choice)

WOD: Patrick’s Birthday WOD — For Time — SEE BELOW

WOD: Metcon (Time)

Patrick’s Birthday WOD


— 6x Power Cleans **

— 60x Double Unders (Rx++ Skill) or 180x Singles

** Rx: 95/65,+115/75,++135/85