10/12/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: 9-Minute TABATA: Total Reps

— Minute #1: Push-Ups

— Minute #2: V-Ups

— Minute #3: MB Cleans

MB: Rx 20/14

** 5-Minutes to REST and SETUP for both WOD B & C – Complete WOD B & C for a SINGLE TIME**

WOD B: 10-Minute Cap: For Time

Rep Scheme: 20-15-10-5x

— Deadlifts (Rx)

— Pull-Ups (Rx)

Bar: Rx 135/95, ++155/115

** NO REST!! GO ONTO WOD C!! **

WOD C: For Time

— 50x Sit-Ups

— 40x Air Squats

— 30x American Swings (Rx)

— 20x Weighted Step-Ups with KB (Rx)

— 30x American Swings (Rx)

— 40x Air Squats

— 50x Sit-Ups

KB: Rx 40-45/26.5-30, +50-55/35-40

WOD A: Metcon (AMRAP – Reps)

SEE ABOVE

WOD: Metcon (Time)

WOD B & C