2018 Summer Oly Focus Wk 3

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 Road Runs + 10 Toe Touches

B. Hammy Stretch/ Low Back Roll

C. TABATAx2: RDLs, Ring Rows, Front Plank, Jump Rope

Metcon

Metcon (Time)

Sport/Life

3 Rds For Time:

2 Road Runs

12 DL (225)

24 Push-ups

Devel: Choose weight
*18 min Time Cap

Metcon

Metcon (3 Rounds for reps)

Sport/Life

AMRAP2:00 x 3 Sets:

5 Pull-ups

20 DUs

*R1:00

Devel:5 Ring Rows, 40 SUs