Angelino CrossFit – CrossFit


STRENGTH: Take 20-minutes to complete as many rounds of the following supersets.

— 10x Floor Presses @ 65-75%

— 10x Single Arm Dubbell Rows (Each Side) – Use a Bench

— MAX Tricep Dips/Ring Dips (Modify: Dumbbell Extensions)

— 10x Dumbbell Upright Rows

WOD: Josh O’s Birthday — CrossFit Benchmark WOD — Fight Gone Bad — SEE BELOW

STR: Floor Press (SEE ABOVE)

WOD: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Josh O’s Birthday WOD