3/31/18

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. DODGEBALL!

B. Mobilize what’s sore

C. Snatch WU

Weightlifting

Metcon (No Measure)

Minutes 0-6:

-Every :90×4 Sets:

2 Power Snatch @ 70-80% 1RM Snatch

Minutes 6-12:

-Every:90×4 Sets:

2 Snatch @ 80-85% 1RM Snatch

Metcon

Metcon (2 Rounds for time)

In Teams of 2:

Minutes 0-8:

100 Cal Bike/Row

Then, starting at 8:00…

For Time:

32-26-20-14-8

FR Lunges (115/75)

Burpees Over Bar

HSPUs