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