Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes to complete the following.

A. Bench Press:

— Option 1: 10×3 @ 55-75% of 1 RM (Go for explosive reps!)

— Option 2: Build up to 1, 3 or 5 Heavy Reps

B. Complete 3-4-Rounds:

— 8x Clap Push Ups or 8x Wall Ball Push Throws

— 8x Dumbbell Upright Rows

— 8x Single Arms Dumbbell Rows (Each Side)

WOD: For Time

WOD: Metcon (Time)

For Time


— 200m Run

— 20x Chest Tap Planks on Hands, (RX+ Add Push Up between Chest Taps)

— 20x Wall Ball Cleans (Rx)

Wall Balls: Rx 20-25/14-16

STR A: Bench Press