Aug ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Weightlifting

B: Push Jerk + 2 Split Jerks (5 sets, building )

*rest :90

Metcon

C: Metcon (Time)

5 RFT: 13 min TC

20 PU

10 (P)CJ (135/95

Scale to Finish!

4 RFT/3 RFT

Devel: jumping pull ups

choose weight