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