2019 Spring Strength Cycle April

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 6 (No Measure)

a) 30/20/30

b) 4 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Weightlifting

B: Power Snatch + Hang Power Snatch (every :90 x 6 sets)

Metcon

C: Metcon (6 Rounds for reps)

1:00 on/1:00 off x 6 Sets

*Bike/Row/DUs twice ea

Bike: 6/4 Cal

Row: 8/6

DUs: 25

**Max WB in remaining time**

Summer Shred Check Out

D: Metcon (No Measure)

Ab Tabata:

-Straight Body Reaches

-Flutter Kicks