*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

The Ladies WOD “Angie”:

1) Full Version:

For Time:

100 x Pull-ups (Elite with vest, Advanced C2B, Rx as is, Scaled band)

100 x Push-ups (Elite with vest hand release, Advanced hand release, Rx as is, Scaled knees)

100 x Sit-ups (Elite with vest GHDSU, Advanced GHDSU, Rx/Scaled as is)

100 x Air Squats (Elite with vest squat jumps, Advanced squat jumps, Rx/Scaled as is)

*It is only workout 4, plenty of time, so let’s break this up to be able to push a fast pace. 10 sets of 10 or 5 sets of 20, you choose

2) Time Saver version:

AMRAP 10:

2 x Pull-ups (same levels as above)

4 x Push-ups (same levels as above)

6 x Sit-ups (same levels as above)

8 x Air Squats (same levels as above)

Background: "Angie," one of CrossFit's first six "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Saturday, April 16, 2005 (050416).