Angelino CrossFit – CrossFit


STRENGTH: In 20-minutes, complete as many super sets as you can of the following three lifts. Start light and increase weight throughout. Use the same barbell (weight) for all three lifts.

— 11x Thrusters

— 11x Floor Presses

— 11x Bent Over Rows

** REST 1 to 2-Minutes **

WOD: Norman’s Birthday WOD – For Time

50x Pull-Ups

300x Singles

50x Air Squats

300x Singles

50x Push-Ups

300x Singles

50x Walking Lunges

STR: Thruster (SEE ABOVE)


STR: Floor Press (SEE ABOVE)


STR: Bent Over Row (SEE ABOVE)


WOD: Metcon (Time)