Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25 minutes to complete the following.
A. Deadlifts: 8×4; start light and increase throughout. Record heaviest set of 4 in Wodify.
B. Strict Presses: 8×4; start light and increase throughout. Record heaviest set of 4 in Wodify.
WOD: Cole’s Birthday WOD – Total Reps
** CASH-IN: 90-seconds to complete 86x Jumping Jacks (Hands MUST touch above head)
— 3-minute AMRAP***
— REST 1-minute
— 3-minute AMRAP
— REST 1-minute
— 3-minute AMRAP
— REST 1-minute
** CASH-OUT: 90-seconds to complete 86x Jumping Jacks (Hands MUST touch above head)
** ADD your TOTAL # of Jumping Jacks completed to your final score.
*** AMRAP Movements (60-REPS per ROUND):
— 20x Hand Release Push-Ups
— 20x Wall Balls (Rx 20-25/14-16)
— 20x Pull-Ups (Any Variation)
STR A: Deadlift (SEE ABOVE)
STR B: Shoulder Press (SEE ABOVE)
WOD: Metcon (AMRAP – Reps)
SEE ABOVE
