09/20/2018

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