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