SPRING FLING 2017

Angelino CrossFit – CrossFit

Metcon (Time)

WOD 1: “You Can Count 4 Me”

For Time (10-Minute CAP): Split up the reps in whichever way you want between you and your partner.

RX DIVISION (Boys v. Boys & Girls v. Girls)

100x Weighted Overhead Lunges (45/35)

50x Thrusters (95/75)

100x Double Unders OR 300x Singles

50x Toes To Bar

“Just For Fun” DIVISION (Mix: Boy/Girl v. Boy/Girl)

100x Weighted Overhead Lunges (25/15)

50x Thrusters (45/35)

100x Mountain Climbers

50x Partner Leg Raises

Metcon (AMRAP – Rounds and Reps)

WOD 2: “We Go 2gether Like…”​​

For Rounds and Reps (12-Minute AMRAP): One partner works at a time except for the “partner” exercises.

RX DIVISION (Boys v. Boys & Girls v. Girls)

50x Power Cleans (95/75)

50x Wall Ball Pass (20/14)

50x Synchronized Burpees onto Plate (35# Plate)

50x Partner Deadlift (335/225)

50x Pull-Ups (No Band)

“Just For Fun” DIVISION (Mix: Boy/Girl v. Boy/Girl)

50x Power Cleans (45/35)

50x Synchronized Burpees

50x Wall Ball Pass (14/10)

50x Partner Deadlift (185/155)

50x Jumping Pull-Ups

Metcon (Weight)

FINAL Mystery WOD: “One Last $hot!”

PARTNER 1

Metcon (Time)

FINAL Mystery WOD: “One Last $hot!”

PARTNER 2