Angelino CrossFit – CrossFit
CROSSFIT
STRENGTH: Take 20 to 25 minutes to complete Part A and B. Warm-up to percentages and then complete working sets.
A. Bench Press (Record in Wodify!)
— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX
— Option 2: 5×6 Bench Press @ 70-75%
— Option 3: 5×8 Bench Press @ 60-65%
B. Bent Over Rows (Record in Wodify!)
— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX
— Option 2: 5×6 Bench Press @ 70-75%
— Option 3: 5×8 Bench Press @ 60-65%
WOD: For Time — SEE BELOW
STR A: Bench Press (SEE ABOVE)
STR B: Bent Over Row (SEE ABOVE)
WOD: Metcon (Time)
3-Rounds (20-minute Cap):
— 300m Run
— 15x Box Jumps
— 12x Plate Ground to Overheads
— 9x Pull-Ups
Box: Rx 24/20,+30/24
Plate: Rx 35/25,+45/35
