08/05/2017

Angelino CrossFit – CrossFit

WOD

WOD A: For Total Completed Rounds

14-Minute AMRAP; Complete as many rounds of the Bear Complex as you can during each round. You must have the bar on you at all times during the round. If you do drop the bar during the round you will do 3x Burpees before continuing with the AMRAP. There will be a 1-minute rest between rounds. See below for review the complete “Bear Complex”.

Round #1: 4-Minutes

Round #2: 5-Minutes

Round #3: 3-Minutes

**5-Minute Rest Before WOD B**

WOD B: For Time

200m Run

19x Weighted Air Squats (Rx/+ Use Sandbell)

18x Weighted Step-Ups 20″/24″ (Rx/+ Use Sandbell)

**Box Height depends on Your Height

17x SB Slams (Rx 25/20,+30/25)

16x Pull-Ups (Rx+ No Band)

15x Push-Ups (Chest to Floor)

14x Wall Balls (Rx 20/14,+20)

13x MB Sit-Ups

12x Toes-To-Bar (Rx+) or Knee Raises (Rx)

11x Burpee Box Jumps (Rx 24/20,+30/24)

100m Run

Bear Complex (Rx 75/55,+95/75)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD A: Metcon (AMRAP – Rounds)

14-Minute AMRAP; Complete as many rounds of the Bear Complex as you can during each round. You must have the bar on you at all times during the round. If you do drop the bar during the round you will do 3x Burpees before continuing with the AMRAP. There will be a 1-minute rest between rounds. See below for review the complete “Bear Complex”. (Rx 75/55,+95/75)

Round #1: 4-Minutes

Round #2: 5-Minutes

Round #3: 3-Minutes

WOD B: Metcon (Time)

200m Run

19x Weighted Air Squats (Rx/+ Use Sandbell)

18x Weighted Step-Ups 20″/24″ (Rx/+ Use Sandbell)

**Box Height depends on Your Height

17x SB Slams (Rx 25/20,+30/25)

16x Pull-Ups (Rx+ No Band)

15x Push-Ups (Chest to Floor)

14x Wall Balls (Rx 20/14,+20)

13x MB Sit-Ups

12x Toes-To-Bar (Rx+) or Knee Raises (Rx)

11x Burpee Box Jumps (Rx 24/20,+30/24)

100m Run