09/01/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: For Rounds and Reps

13-Minute AMRAP

— 13x Hand Release Push-Ups

— 13x Pull-Ups

— 13x Air Squats

— 13x V-Ups

** REST 4-MINUTES BETWEEN WOD A & B **

WOD B: For Rounds and Reps

10-Minute AMRAP: Rep Scheme Ladder — 2,4,6,8,10,12,14…

— Hang Power Clean

— Front Rack Lunges (Total)

— Sumo Deadlift High Pull

** NO REST BETWEEN WOD B & C **

WOD C: For Time

— 20x Goblet Thrusters

— 300m Run

— 20x Alternating KB Swings

— 300m Run

— 20x Alternating KB Snatches

–300m Run

— 20x American KB Swings

Bar: 95/65, +115/75

KB: Rx 40-45/26.5-30, +50-55/35-40

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (Time)

SEE ABOVE