09/25/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25 minutes to complete the following.

A. Bench Press (Record in Wodify!)

— Option 1: Build up to a heavy set of 3-REPS

— Option 2: 5×6 @ 80-85%

— Option 3: 3×10 @ 50-60%

B. If you have time left, complete one of the following options.

Bent Over Rows (Record in Wodify!)

— Option 1: 3×6 @ 70-75% of your 1-REP MAX

— Option 2: 3×8 @ 60-65%

— Option 3: 3×10 @ 50-55%

WOD: Brett’s Birthday ** For Time ** SEE BELOW

**HAPPY BIRTHDAY BRETT!!**

STR A: Bench Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

**BRETT’S BIRTHDAY WOD**

5-Rounds:

— 6x Back Squats

— 25x Double Unders (Rx++ Skill) or 77x Singles (Rx/+)

Barbell: Rx 95/65, +115/80, ++135/95