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