Angelino CrossFit – CrossFit


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

Complete as many Supersets of the following with the time before the WOD. Start your lifts light and increase throughout. Use the following REP SCHEME for the lifts depending on how much weight you are lifting. For example: heavier weight = less reps, light weight = more reps.

REP SCHEME: 15, 12, 9, 6, or 3-REPS for the Bent Over Rows and Floor Press. The reps do not have to be the same for both lifts on any given round.. feel free to mix it up!

— Submax Pull-Ups Variation (Work on your most challenging variation!)

— xx Bent Over Rows **

— xx Floor Press **

— REST 1 to 2-minutes

** Use the same weight for both lifts but increase weight weight throughout

** Determine weights by your weakest of the two lifts

** Record Heaviest Lifts in WODIFY!

WOD: John L’s Birthday ** For Total Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

John L’s Birthday WOD ** Birthday Cake Not Included in Score **

11-Minute AMRAP:


— Hand Release Push-Ups

— Wall Balls

Birthday Cake: Start the WOD with 1x Burpee and repeat every minute on the minute (not part of final score)

Wall Ball: Rx 20+/14+

STR: Bent Over Row (SEE ABOVE)

STR: Floor Press (SEE ABOVE)