Angelino CrossFit – CrossFit

WOD: Metcon (AMRAP – Reps)

Lauren’s Birthday WOD

35-Minute AMRAP (in a Teams of Four):

— American KB Swings (Rx 50-55/35-40)

— Box Jumps (24/20)

— Air Squats

— Push-Ups

— Burpees

— Pull-Ups

— Sit-Ups

— Row (Calories)

— Double-Unders (Or Singles)

— Wall Balls (20/14)

— SB Slams (Rx 25/20)

— Single Arm DB Push Press (Rx 45/35)

**As a team, complete a total of 1776 reps of all movements, in ANY order.

**Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

CROSSFIT

WOD: Lauren’s Birthday — “1776” — SEE BELOW

WOD XPRESS: 17-MINUTE AMRAP instead of the full time.

** After the WOD, allow some time to cool-down and stretch/foam roll.