10/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

Josh Z’s Birthday WOD

A. 10-minute AMRAP:

— 13x Push Presses

— 32x Double Unders or 86x Singles

** REST 5-MINUTES**

B. 8-minute AMRAP:

— 10x Goblet Squats

— 13x American KB Swings

** REST 5-MINUTES **

C. 4-minute AMRAP:

— Minute #1: KB Single Arm Snatch (R)

— Minute #2: Pull-Ups

— Minute #3: KB Single Arm Snatch (L)

— Minute #4: Push-Ups

** REST 3-MINUTES **

B-Day Cash-Out: 1-minute of MAX Burpees

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (AMRAP – Reps)

SEE ABOVE

CSHO: Metcon (AMRAP – Reps)

SEE ABOVE