Angelino CrossFit – CrossFit


STRENGTH: Take about 25-minutes to complete the following.

A. Take 11-minutes to find a HEAVY set of 6x Push Press. Practice good form and record in Wodify!

B. Take 11-minutes to practice Jump Rope using one of the following. Perform unbroken, if break, start over on the current number.

— Double Unders: 10-20-30-40-50…

— Single Unders: 30-60-90-120-150…

WOD: Johnny’s Birthday ** Total Rounds and Reps ** SEE BELOW **


STR: Push Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

Johnny’s Birthday WOD

11-Minute AMRAP:

— 6x Sumo Deadlifts High Pull (Rx)

— 11x V-Ups

— 6x Strict Pull-Ups (Rx++ Skill)

BIRTHDAY CAKE: 43x Butterfly Sit-Ups (Not Part of Score — Complete immediately after WOD)

KB: Rx 95/65, +115/75, ++135/85