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
