Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 20 to 25-minutes to complete the following.

A. Bench Press

— Option 1: Build up to to a Heavy 1-REP

— Option 2: 5×3 @75% – Increase throughout.

— Option 3: 5×10 50-60% – Increase throughout.

** RECORD IN WORDIFY

B. Superset until the start of the WOD:

— 5x Dips (hardest Variations)

— 10x Strict Dumbbell Presses

— 12x Overhead Tricep Extensions

WOD: For Time — SEE BELOW

WOD: Bench Press (SEE ABOVE)

WOD: Metcon (Time)

8-Rounds:

— 4x Deadlifts

— 8x Chin Ups (Rx+ Skill Strict)

— 4x Box Jumps

Box Rx: 24/20,+30/24

Barbell Rx: 135/95,+155/115,++185/135,+++225/155