Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 30-minutes to MAX OUT on the following three movements:

The CrossFit Total (RECORD IN WODIFY!): **

— Back Squat

— Strict Press

— Deadlift

** Depending on size of the class athletes may start on separate lifts, otherwise, go in the order listed above.

WOD: CrossFit Benchmark WOD — SEE BELOW — RECORD IN WODIFY!

STR: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
SEE ABOVE

WOD: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Modify:

— Deadlifts (Scale down from RX weights.. ex: 155/135)

— Pike Push-Ups OR Burpees

** Record in NOTES what you do during the WOD.