2018 Summer Oly Focus Wk 3
Angel Oak CrossFit – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
A. 2:00 Bike/Row
B. Squat Opener/ Front Rack Opener
C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges
Strength
Front Squat (5×5 at 60%)
Metcon
Metcon (Time)
Sport
2 Rounds for Time:
5 BMUs
10 Def HSPUs (2″)
15 Burpees
20 Sit-ups
5 Power Snatch (135/95)
10 Front Squats
15 Power Cleans
20 DL
Life: C2B Pull-ups, HSPUs
Devel: Ring Rows, Pike PU, choose weight