WOD HAVE I GOTTEN MYSELF INTO?!

Angelino CrossFit – CrossFit

Angelino Presents the 1st Annual In-House Competition

Metcon (Time)

WOD A: For Time

50x Jumping Jacks

45x Sit-Ups

40x Push Press (Scaled 45/35, RX: 65/55)

35x Step-Ups 20″ (Each)

30x Air Squats on MB

25x Sandbell Slams (Scaled 20/15, RX: 30/25)

20x Hand Release Push-Ups

15x Deadlifts (Scaled 95/75, RX: 135/115)

10x Hang Cleans (Scaled: 65/45, RX 95/65)

Metcon (AMRAP – Rounds and Reps)

WOD B: 10 minute AMRAP

20x Russian KB Swings (Scaled: 35/12kg, RX: 55/35)

7x Burpees onto 15# Plate

10x Thrusters (Scaled: 65/45, RX: 95/65)

7x Burpees onto 15# Plate

Metcon (Time)

Floater #1: “Trick or Treat Pumpkin Carry Relay”

For Time – Final details for the floater like distance/route and what you will be carrying will all be explained before the start of WOD A. Some sort of costume IS required for this floater. THIS IS NOT THE COSTUME CONTEST.

Metcon (Time)

Floater #2: MAX Plank Hold

For Time – Athlete will hold a plank on their elbows for as long as they can.

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