2019 Open Week 1

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. Dodgeball!!

B. Quad Roll / Trap Roll

C. 3x: 1 Road Run, 8 Medball Squat Cleans, 6 Push-ups, 10 Hollow Rocks

Metcon

Metcon (Time)

Partner WOD!

20 RFT, alt rnds w/partner

1 Road Run

3 Squat Cleans (185/125)

5 sHSPU

Life: 135/95, HSPU

Devel: choose weight, 1 wall

walk