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