09/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: 12-Minute TABATA: Total Reps

— Minute #1: Air Squats

— Minute #2: Russian Twists (Rx)

— Minute #3: Sit-Ups

Plate: Rx 25/15, +35/25

** REST 4-Minutes then complete both WOD B & C for a SINGLE TIME**

WOD B: 10-Minute Cap: For Time

Rep Scheme: 15-12-9-6-3x

— Sumo Deadlift High Pulls (Rx)

— Thrusters (Rx)

Bar: Rx 75/55, +95/65 — DO NOT DROP BARBELLS!!

** NO REST!! GO TO WOD C!! **

WOD C: For Time

— 500m Run

— 40x Low Bear Crawl Steps

— 30x Overhead Plate Walking Lunges (Rx)

— 20x Burpees

— 30x Overhead Plate Walking Lunges (Rx)

— 40x Low Bear Crawl Steps

— 500m Run

Plate: Rx 35/25, +45/35

WOD A: Metcon (AMRAP – Reps)

SEE ABOVE

WOD: Metcon (Time)

WOD B & C