Angelino CrossFit – CrossFit
WOD
A. SKILL: 20-minute Cap.
a. 10-minutes; 3x Overhead Squats EMOM. Use the racks if necessary. Work on form and technique.. do not go heavy.
b. 8-minute EMOM;
ODD: 40-second MAX Good Mornings – Stay Light!
EVEN: 30-second Overhead Bar Hold – Use the same weight as Good Mornings.
B. WOD: For Total Reps
12-minute AMRAP:
5-Minutes MAX Jump Rope – Double Unders (Rx+)
4-MInutes MAX Burpee Sandbell Slams (Rx 25/20,+30/25)
3-Minutes MAX Wall Balls (Rx 20/14,+20)
WOD: Metcon (AMRAP – Reps)
12-minute AMRAP
5-Minutes MAX Jump Rope – Double Unders (Rx+)
4-MInutes MAX Burpee Sandbell Slams (Rx 25/20,+30/25)
3-Minutes MAX Wall Balls (Rx 20/14,+20)
