09/28/2019

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