07/29/2017

Angelino CrossFit – CrossFit

WOD

WOD A: 15-minute AMRAP (Rest for a minute at 3:00, 7:00 and 11:00)

5x Burpee Over Bar

15x Ground to Shoulder (Rx 95/65,+135/105)

5x Burpee Over Bar

15x Shoulder to Overhead

5x Burpee Over Bar

15x V-Ups

***REST 4-MINUTES***

WOD B: For Time

30x Deadlifts (Use Bar Weight from WOD A)

300m Run

20x Clean & Press with Plate (Rx 35/25,+45/35)

200m Run

10x Burpee Box Jumps

100m Overhead Plate Carry

WOD A: Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP (Rest for a minute at 3:00, 7:00 and 11:00)

5x Burpee Over Bar

15x Ground to Shoulder (Rx 95/65,+135/105)

5x Burpee Over Bar

15x Shoulder to Overhead

5x Burpee Over Bar

15x V-Ups

WOD B: Metcon (Time)

30x Deadlifts (Use Bar Weight from WOD A)

300m Run

20x Clean & Press with Plate (Rx 35/25,+45/35)

200m Run

10x Burpee Box Jumps

100m Overhead Plate Carry