Angelino CrossFit – CrossFit


A. Strength: Take 20 minutes to complete 5 rounds.

5x Push Jerk/Split Jerk (Increase Weight each Round)

5x Strict Pull-Ups/Chin-Ups (Increase by 1 Rep each Round)

5x Box Jumps (Increase Height each Round)

Push Jerk (5×5)

Split Jerk (5×5)

Max Height Box Jump (Distance)

Max Height Box Jump


Rebecca’s Birthday WOD

Metcon (No Measure)

WOD B: 8 minute Tabata Core

Minute 1: Weighted Sit-Up

Minute 2: Russian Twist

Minute 3: Weighted V-Up

Minute 4: Windshield WIper

**2 Minute Break before WOD C**

Metcon (AMRAP – Rounds and Reps)

WOD C: 8 Minute AMRAP

8x Back Squats (Rx 95/75, +115/95)*

8x Wall Balls (Rx 20/14)

8x Sandbell Slams (Rx 25/20)

*Back Squats must be taken from the ground.

Birthday Cash-Out: 34x Supermans

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