Angelino CrossFit – CrossFit
WOD
A. STRENGTH: 20-minute cap to complete the following.
a. Complete 6 rounds of the following superset. Use two different bars and a weight that is challenging. Do not rest until after each super set and if you increase weight, only increase by a little. Record your heaviest lifts.
6x Bench Press
6x Power Clean
b. With the remainder of the time, complete as many rounds of the following superset as you can. Do not rest until after each super set.
3x Strict Pull-Ups
30-second Plank (alternate between Right, Left, and (2) Elbow planks every round)
B. Avi’ Birthday WOD: Total Rounds and Reps
12-minute AMRAP
6x Box Jumps (Rx 24/20,+30/24)
12x Burpees
6x Sprints (From Gym Doors to Corner of Magnolia/Whitsett and Back)
12x Wall Balls (Rx 20/14,+20)
STR: Bench Press
STR: Power Clean
WOD: Metcon (AMRAP – Rounds and Reps)
12-minute AMRAP
6x Box Jumps (Rx 24/20,+30/24)
12x Burpees
6x Sprints (From Gym Doors to Corner of Magnolia/Whitsett and Back)
12x Wall Balls (Rx 20/14,+20)
