2018 Summer Oly Focus Wk 4
Angel Oak CrossFit – CrossFit
Warm-up
OHS Warm-up (No Measure)
A. TABATAx2: Beat Swings, Down Dog
B. T-Spine Opener/ Lat Stretch
C. AMRAP4: 10 Pass Thrus, 10 Wall Squats, 10 PVC OHS
Weightlifting
Overhead Squat (OHS: 5×5 at 65%)
Metcon
Metcon (Time)
EMOM10:
Sport/Life
1st min: 5 CJ (95/65) + 20 DUs
2nd min: 10 DL + 5 BFB
*R: 3:00 then..
For Time:
2k Row/5k AB/1 Mile run
Devel: Choose weight + SU