Aug ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

B: Clean (2 reps, rest :90 x 6)

*Squat Cleans

*Build to a heavy double

Metcon

C: Metcon (Time)

5 RFT:

8 S2OH (155/105)

10/8 AB Cal 15/12 Row Cal

135/95

115/80

95/65

empty bar
GO!!!