11/03/2018

Angelino CrossFit – CrossFit

CROSSFIT

**IMPORTANT: Hey Angelinos, just wanted to let you know that OPEN GYM at 8AM will be cancelled for today, Saturday November 3rd, but there is still class a usual**

WOD A: 12-minute AMRAP:

— 10x Alternating Clean & Press (Rx 40-45/26.5,+50-55/35)

— 200m Run

— 15x Box Jumps (Rx 24/20,+30/24)

— 100m Single Arm Farmer’s Carry (Switch Hands @ Fence)

— 15x Toes-To-Bar (Rx+ Skill) or Knee Raises

— 50m Run

**REST 4-MINUTES BEFORE WOD B**

WOD B: 10-minute Time Cap

— 30x Hand Release Push-Ups

— 20x Sandbell Sit-Ups

— 30x Sandbell Squats (Rx 25/20,+30/25)

— 20x V-Ups

— 30x Sandbell Step-Ups (20″ Box)

**After completing the chipper, complete as many SUPERMAN’s as you can with the time left. Your score is the number of Superman’s completed.

WOD C: For Time

Rep Scheme: 21-15-9x

— Burpee Over Bar

— Ground to Overhead (Rx 75/55,+95/75) — DO NOT DROP BARBELL — If you drop or let go of bar at any point during your sets, you will be penalized with 5x Burpeees

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Reps)

SEE ABOVE

WOD C: Metcon (Time)

SEE ABOVE