03/02/2019

Angelino CrossFit – CrossFit

WOD A: Metcon (AMRAP – Rounds and Reps)

For Rounds and Reps; One Partner is doing the following exercises while the other is planking on both hands. Both partners can switch anytime and exercises must be done in the order below.

15-Minute AMRAP:

— 60x Sit-Outs

— 60x KB Sumo Deadlift High Pulls (Rx 40-45/26.5-30,+50-55/35-40)

— 60x Pull-Ups or Ring Rows

— 60x Straight Leg Sit Ups

**REST 5-MINUTES BETWEEN WOD [A] AND [B]**

WOD B: Metcon (Time)

For Time; One partner holds a Hollow Rock Hold while the other partner is completing the following. Both partners can switch anytime and exercises must be done in the order below.

3-Rounds:

— 50x Sandbell Slams (Rx 25/20,+30/25)

–100m Partner Run

— 50x Sandbell Overhead Lunges

–100m Partner Run

— 50x Single Arm KB Swings (Total Rx Use wight from WOD A)

–100m Partner Run