2018 Summer Oly Focus Wk 7

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. TABATAx2: Beat Swing , Push-ups

B. Lat/Shoulder Roll

C. AMRAP4: 5 Ring Rows, :30 Hollow Hold, 5 Banded Dips

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time
*BMU

*C2B

*Pull Up/Banded Pull Up

Metcon

Metcon (No Measure)

EMOM 10

1st: Burpee to a target

2nd: Cal

descending 10, 8, 6, 4, 4