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