Angelino CrossFit – CrossFit


A. STRENGTH: Complete the following 3 EMOM’s, 5-minutes each with a 2-minute break in between. (Total 19-minutes)

5-minute EMOM – 3x Snatches @ 60-70%

**2-minute rest**

5-minute EMOM – 3-5x Strict Ring Dips

**2-minute rest**

5-minute EMOM – 3-5x Strict Pull-Ups



B. Richard’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP; with 46x Walking Lunges at the 6:00 minute mark. Walking Lunges are not counted into the final score.

5x Handstand Push-Ups (Rx+) or 10x Hand Release Push-Ups

5x Cleans*

5x Shoulder-to-Overhead*

5x Back Squats*

5x Burpee over Bar

*Bar Rx 95/65,+135/95

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