08/28/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute MB EMOM (including rest)

— 2-Minute EMOM: MAX MB Plank Hold – Plank with feet on MB AND hands (or elbows) on floor.

**REST 2-minutes**

— 3-Minute EMOM: 7x MB “Power” Clean and Press

**REST 2-minutes**

— 4-Minutes EMOM: 6x MB “Squat” Cleans

**REST 2-minutes**

— 5-Minutes EMOM: 5x Wall Ball “Holds” – Hold the bottom of the squat for 3-seconds

B. WOD: 18-minute AMRAP: Score is TOTAL Jump Rope including Cash-In, Cash-Out and “21-15-9” WOD. If you complete all the Jump Rope reps during the “21-15-9” part of the WOD you will add it to your final score (Rx will add 135 reps and Rx+ will add 45 reps). IF YOU DON’T complete ALL the jump rope reps during the WOD you will not add it to your final score. (( ๐Ÿ™ Sorry!!!))

CASH-IN: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

11-minute CAP to finish: 21-15-9x of…

— Double Unders (Rx+) or Singles (Rx Rep Scheme: 63-45-27)

— Toes-to-Bar (Rx+ No Band) or Knee Raises (Rx)

— Sandbell Slams (Rx 25/20,+30/25)

CASH-OUT: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

WOD: Metcon (AMRAP – Reps)

18-minute AMRAP: Score is TOTAL Jump Rope including Cash-In, Cash-Out and “21-15-9” WOD. If you complete all the Jump Rope reps during the “21-15-9” part of the WOD you will add it to your final score (Rx will add 135 reps and Rx+ will add 45 reps). IF YOU DON’T complete ALL the jump rope reps during the WOD you will not add it to your final score. (( ๐Ÿ™ Sorry!!!))

CASH-IN: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

11-minute CAP to finish: 21-15-9x of…

— Double Unders (Rx+) or Singles (Rx Rep Scheme: 63-45-27)

— Toes-to-Bar (Rx+ No Band) or Knee Raises (Rx)

— Sandbell Slams (Rx 25/20,+30/25)

CASH-OUT: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)