OHS 5x3 @70% (If you don't have a max yet, use a weight that you could do 12-15 times)


3x5 Push Press @80%1RM



100 Pull Ups

100 Push Ups (Games Standards-Palms lifted off the floor at the bottom of each push up)

100 Sit Ups

100 Squats

From the Crossfit Journal-

Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout.