JANUARY BIRTHDAY BASH

Angelino CrossFit – CrossFit

CROSSFIT

** JANUARY BIRTHDAY BASH 2020 **

WOD A: For Rounds and Reps

8-Minute AMRAP:

— 1x Burpee

— 1x Air Squat

— 1x KB Deadlift (Rx)

— 1x Russian Swing (Rx)

— 1x American Swing (Rx)

WOD B: For Reps

8-minute AMRAP:

— MAX Bear Complex (Rx)

** SEE BELOW FOR COMPLEX **

WOD C: For Time

Relay Race!: In teams of two, each member must complete 3-rounds of the following 3-movements. Each member must complete each movement first, one at a time, before moving on to the next movement.

3-Rounds:

— 50m Farmers Carry (Rx)

— 50m Walking Lunges (No Weight)

— 50m Front Rack Carry (Rx)

** BIRTHDAY BASH RX **

“Rx” on Birthday Bashes are open to the Athlete’s Choice.. but.. there are Rx values provided below. Whatever you pick.. make sure it challenges YOU!

KB/DB: Rx 50-55/35-40

Barbell: Rx 95/65

** HAPPY BIRTHDAY JANUARY ATHLETES!! **

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Bear Complex (SEE WOD B ** RECORD REPS IN WODIFY)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD C: Metcon (Time)

SEE ABOVE