06/07/2017

Angelino CrossFit – CrossFit

WOD

A. SKILL: Complete 3-rounds of the following EMOM circuit for a total of 24-minutes including “REST”.

3-Minute EMOM: 3-5x Handstand Push-Ups, Handstand Kick-Up, Wall Walks or any other variation. Any “hold” variation, hold for at least 30 seconds.

REST 1-minute

3-Minute EMOM: 3-5x Pull-Up Variation

REST 1-minute

((Complete 2 more times))

B. Patrick’s Birthday WOD: For Time

44x Push-Press (Rx 45/35,+65/55)

44x Star Jacks

44x Double-Squat Wall Ball (Rx 20/14,+20)

44x Hand Release Push-Ups

44x Squat Jacks

44x Wall Ball Sit-Ups

WOD: Metcon (Time)

44x Push-Press (Rx 45/35,+65/55)

44x Star Jacks

44x Double-Squat Wall Ball (Rx 20/14,+20)

44x Hand Release Push-Ups

44x Squat Jacks

44x Wall Ball Sit-Ups