11/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD: Complete all three WOD’s (A, B, & C) including the rests FOR TIME.

WOD A: For Time

— 50x Butterfly Sit-Ups

— 50x Wall Balls

— 800m Run

— 50x MB Cleans

— 50x Wall Ball Sit-Ups

Wall Ball: Rx 20-25/14-16

** REST 3-MINUTES and then GO! **

WOD B: For Time

CASH-IN: 300m Run

Rep Scheme: 10-9-8-7-6-5-4-3-2-1x

— Hand Release Push-Ups

— Russian KB Swings

CASH-OUT: 300m Run

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

** REST 3-MINUTES and then GO!**

WOD C: For Time

— 50x Walking Lunges

— 100m Double Weight Farmer’s Carry (Rx)

— 200m Run

— 100x Bear Crawl Steps

— 200m Run

— 100m Double Weight Farmer’s Carry (Rx)

— 50x Walking Lunges

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

WOD: Metcon (Time)

SEE ABOVE