2018 Summer Oly Focus Wk 4
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 10 No Jump Burpees + 1 Road Run
B. Roll What’s Sore!!
C. 2x: 12 KBS, 10 Sit-ups, 8 Push-ups
Metcon
Metcon (4 Rounds for reps)
Min 0 – 8
8 C2B
10 CJ (135/95)
Min 8 – 11
REST
Min 11 – 15
Max AB/Row Cals
Min 15 – 18
REST
Min 18 – 26
20 KBS (53/35)
15 Abmats
10 burpees
Min 26 – 29
REST
Min 29 – 33
Max AB/Row Cal