1/25/18

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a. bike/run/row

b. roll lats

c. 3x 10 beat swings, 8 thrusters, 6 push ups

Metcon

B: Metcon (No Measure)

EMOM in 12

1st min: 8 thrusters (95/65)

2nd min: 4 BMU

Metcon

C: Metcon (No Measure)

4 Sets for Quality:

12 GHD

6 strict pull ups/weighted pu

6 ring dips

:20 L-Sit

40ft HS walk