12/9/17
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2 Road Runs
B. Calf Roll/ Quad Roll
C. TABATAx2: Hang Power Clean, Jumping Air Squat, Ring Rows, Hollow Hold
Metcon
Metcon (Weight)
EMOM in 30
1st min: Road Run
2nd min: 3 Power Cleans (205/155)
3rd min: 30s Bike/Row
4th min: 3 Box Jumps (34/30)
5th min: Rest