Aug ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: General Aerobic WU (No Measure)
2 Rounds @ Warm-up Pace:
200m Row/ 400m Bike
15 Hollow Rocks
15 PVC GMs
5 Strict Pull-ups/Ring Rows
10 Push-ups
10 Rev Lunges w/ Stretch
20 Band Pull Aparts
10 PVC OHS
*Clean Complex WU!!*
Metcon
B: Metcon (Weight)
E2MOM for 32 min
1st: Clean + HPC + Jerk x2 (185/125)
2nd: 2 legless RC/3 RC
3rd: 400m run
4th: REST
Life: 155/105, 115/80, 95/65
Devel: 45/35, 8 HKR OR 2 Rope Walk Ups