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