2019 Spring Strength Cycle May

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 8 (No Measure)

4 Rnds:

1:00 bike/row

30s FR KB

Weightlifting

Pause Push Press (5×2 @ 70-75% )

:02 Pause in Dip, and catch

Metcon

Metcon (Time)

For Time:

40-30-20-10

Burpees

WB (20/14)

Devel: AMRAP 12

10 burpees

12 WB

Summer Shred Check Out

Metcon (No Measure)

3 Rounds:

:20 Lateral Raises

:20 Front Raises

:20 KB Shrugs (Heavy)

*R1:00