12/2/17

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Wall Ball Shuttle Relays!

1. OH Run Down + 5 Wall Balls

2. Roll Down + 5 Push-ups

3. OH Run Down + 5 Pull-ups/ RR

4. Roll Down + 5 OHS

B. FR Stretch

C. 3x: 30 SUs, 6 Muscle Cleans, 6 FS

D. Hang Clean WU

Metcon

Metcon (No Measure)

On a Running Clock:

0-10: 2 RM Hang Clean

12-20: 8 min AMRAP w/ Partner:

Cal Bike/Row

*P1- Bike/ Row

*P2- 8 Burpees

*Score is Cals

22-25: Max DUs w/ Partner