Angelino CrossFit – CrossFit
A. STRENGTH/SKILL: Complete 3 rounds of the following 5 motions (1 minute at each motion) – taking a 2-minute break at the end of each round. Use different sizes KB sizes if you need to alternate from one move to the next. Entire exercise will last 19-minutes.
1-minute American KB Swings
1-minute Alternation KB Single Snatch
1-minute Single Arm Russian KB Swings
1-minute KB Sumo Deadlift High Pull
1-minute KB Threaded Lunges
B. John (Klemack’s) Birthday WOD
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP; 3x No Push-Up Burpees at the end of every minute for the first 10 minutes. Your first set of burpees happen at the end of the first minute – your last set of burpees happen at the 11-minute mark (10 rounds of burpees).
38x Hand Release Push-Up
38x Jumping Pull-Ups (Rx+ No-Band Push-Ups)
38x Box Jumps (Rx 24/20,+30/24)