2019 Open Week 1

Angel Oak CrossFit – CrossFit

Warm-up

OHS Warm-up (No Measure)

A. TABATAx2: Beat Swings, Down Dog

B. T-Spine Opener/ Lat Stretch

C. AMRAP4: 10 Pass Thrus, 10 Wall Squats, 10 PVC OHS

Metcon

Metcon (3 Rounds for reps)

Sport/Life

AMRAP5:00 x 3 Sets:

5 OHS (95/65)

5 T2B

5 Bar Facing Burpees

*R3:00 b/w Sets

Devel: Empty Barbell, HKR

Metcon

Metcon (No Measure)

Rest of Class, accumulate…

15 Sandbag Over Shoulder Cleans

4 D+B Sandbag Hug Carry

*Break up however you desire