2018 Summer Oly Focus Wk 6

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Rower Bowling!

B. Lat Roll

C. 2x: 5 Strict Pull-ups, 10 RKBS, 1 Road Run

Metcon

Metcon (AMRAP – Reps)

Sport/Life

Every 5:00 x 3 Sets:

20 DB Snatch

15 C2B Pull-ups

*Max gym runs in remaining time

Devel: pull-ups, ring rows

Metcon

Metcon (Time)

Sport

For Time:

5 Wall Walks

4 Burpee MUs (bar or ring)

3 Box Jumps (30/24)

2 Rope Climbs/ Pegboard

1 CJ @ 70%

Life: burpee pull-ups

Devel: 4 burpees + 4 ring rows, 2 scaled rope climbs, choose weight