Angelino CrossFit – CrossFit


STRENGTH: Take 25-minutes or less to complete the following.

6-Rounds (Working Sets):

— 7x Back Squats**

— 7x Strict Pull-Ups / Chin-Ups (Modify as need — Ask coach for recommendations)

— 7x Romanian Deadlifts**

**Weight Options: Start both lifts at a medium weight and increase weight throughout. Try increasing weight each round, use the racks if necessary. Record your heaviest lifts in Wodify!

— Option #1: Use the same barbell for both lifts and increase weight throughout.

— Option #2: Use two separate bars and increase weights throughout.

WOD: David F.’s Birthday WOD — For Rounds and Reps — SEE BELOW


STR: Back Squat (SEE ABOVE)

STR: Romanian Deadlifts (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

David F.’s Birthday WOD

11-minute AMRAP:

— 7x Squat Cleans (Modify: Power Clean + Front Squat)

— 13x V-Ups

Bar Rx: 95/65, +115/75, ++135/85, +++155/95 & up!