Angelino CrossFit – CrossFit
CROSSFIT
SATURDAY SCHEDULE: OPEN GYM @ 7:30AM, CROSSFIT @ 8:30, 9:30 & 10:30AM, STRETCH @ 11:30
** 3 SEPARATE SCORES **
WOD A: For Rounds and Reps
12-Minute AMRAP
— 30x Bear Crawl Steps
— 15x Hand Release Push-Ups
— 30x Sit-Ups
— 15x Sumo Deadlift High Pull (Rx)
** Rest 4-Minutes **
WOD B: For Rounds and Reps
7-Minute AMRAP: Complete as many Bear Complex (Rx) as you can.
— Power Clean
— Front Squat
— Push Press (#1)
— Back Squat
— Push Press (#2)
** 3-Minutes **
WOD C: For Time
— 200x Singles
— 30x American KB Swings (Rx)
— 150x Singles
— 25x Pull-Ups (Rx++ Skill) ** Modify as Needed
— 100x Singles
— 20x Wall Balls (Rx)
KB: Rx 40-45/26.5-30, +50-55/35-40
Bar: Rx 95/65, +115/75 ** DO NOT DROP BARBELLS **
WB: Rx 20-25/14-16
WOD A: Metcon (AMRAP – Rounds and Reps)
SEE ABOVE
WOD B: Metcon (AMRAP – Reps)
SEE ABOVE
WOD C: Metcon (Time)
SEE ABOVE
