1/16/18

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a. 2:00 jump rope

b. roll calves + shoulders

c. 10 pvc ohs, 15 abmat, 20 air squats

d. Power Snatch WU

Weightlifting

B: Power Snatch (*) (1×1, 1xmax)

Power Snatch

0:00-7:00 Build to todays heavy single

7:00-10:00 Rest

10-14:00 AMRAP @ 70%

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Every Minute:

20 DUs

3 WBs*

*Add 3 WBs every minute until failure