11/09/2019

Angelino CrossFit – CrossFit

CROSSFIT

Dameon’s Birthday WOD:

WOD A: 9-Minute TABATA: Total Reps

— Minute #1: Goblet Squats (Rx)

— Minute #2: Sumo Deadlift High Pulls (Rx)

— Minute #3: Snatches (Rx)

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

** REST 5-Minutes **

WOD B: 9-Minute AMRAP: Total Rounds and Reps

— 11x Touch N’ Go Deadlifts (Rx)

–9x Hang Power Clean & Jerk (Rx)

Bar: Rx 75/55, +95/65, ++115/75 — DO NOT DROP BARBELLS!!

** NO REST! Go onto WOD C **

WOD C: For Time

3-Rounds

— 34x Bear Crawl Steps

— 34x KB Walking Lunges (Rx – Total)

— 34x American Swings (Rx)

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

**HAPPY BIRTHDAY DAMEON!**

WOD A: Metcon (AMRAP – Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD C: Metcon (Time)

SEE ABOVE