2019 Spring Strength Cycle May

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 1 (No Measure)

a) 400m run

b) 4 Rnds:

:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat

Strength

Bench with Chains (5×3 @ 50%)

Metcon

Metcon (Time)

3 RFT

500m row/1500, bike

15 t2b

10 OHS (135/95)

Life: 95/65

Devel: 45/35

Summer Shred Check Out

Metcon (No Measure)

4 Sets:

20 Alt DB Curls into 2 D+B Farmers Carry immediately after Curls

20 Banded Tricep Pulldowns