11/22/17
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. Bike/Row/Run
B. Shoulders
C. 3x: 1:00 Bike/Row, 10 Beat Swings, 6 FS, 6 Push Press
D. Push Jerk WU
Weightlifting
Pause Push Jerk
5×2 *starting at 80%
*10 Jerk Drops w/ PVC b/w Sets
Metcon
Metcon (4 Rounds for time)
4 Sets:
1 Road Runs
10 thrusters (45/35)
12/10 Cal Bike/Row
REST: 1:30
