April ’19

Angel Oak CrossFit – AO-GO!

Warm-up

A: AOCF WU 1 (No Measure)

a) 400m run

b) 4 Rnds:

:15 jumping jack, :15 air squat, :15 mountain climbers, :15 jump squat

Metcon

B: Metcon (No Measure)

EMOM 10

1st: 15 sit ups

2nd: 10 burpees

REST 1:00

EMOM 10

1st: 25 air squats

2nd: MR DB Snatch (alt)

REST 1:00

EMOM 10

1st min: 10 DB Push Press

2nd min: MR DUs or SU