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