3/20/18
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 10 No Jump Burpees + Road Run
B. Quad Roll/ Couch Stretch
C. AMRAP4: 10 Jumping Air Squats, 8 KBS, 6 Cal Bike/Row
Metcon
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
