10/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

THIS SATURDAY!!: OPEN GYM @ 7:30 AM, CROSSFIT @ 8:30, 9:30 & 10:30 AM, WOD & STRETCH @ 11:30AM

** 3 SEPARATE SCORES **

WOD A: For Rounds and Reps

9-Minute AMRAP:

— 10x Pull-Ups (any variation)

— 10x Hand Release Push-Ups

** NO REST AFTER WOD A — RIGHT INTO WOD B **

WOD B: For Rounds and Reps

9-Minute AMRAP:

— 5x Hang Power Clean (Rx)

— 2x Burpee Over Bar

— 5x Push Press (Rx)

— 2x Burpee Over Bar

** REST 4-Minutes **

WOD C: For Rounds and Reps

18-Minute AMRAP:

— 20x Russian Swings (Rx)

— 200m Run (20 pts)

— 20x Sit-Ups

— 200m Run (20 pts)

— 20x KB Sumo Deadlift High Pull (Rx)

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

** Bar: Rx 95/65, +115/75 ** DO NOT DROP BARBELLS **

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE