Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25 minutes to complete the following.
A. 6×3 Bench Press @ 85-90% of your 1-REP MAX; warm-up to your working weight first. Once you reach your working weight, complete all 6-sets of 3-reps without increase (or decreasing) in weight.
B. Superset the following with the time left:
— 10x DB Bent Over Rows
— 8x DB Strict Press
— 6x Dips (hardest variation)
WOD: SEE BELOW
STR A: Bench Press (SEE ABOVE)
WOD: Metcon (AMRAP – Rounds and Reps)
— 20x Butterfly Sit-Ups
— 20x Double Unders (Rx+) or 60x Singles
— 20x Burpee
— 200m Run
— 20x American KB Swings
KB: Rx 40-45/26.5-30, +50-55/35-40