Aug ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: AOCF WU 6 (No Measure)
a) 30/20/30
b) 2 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
Strength
B: Metcon (Weight)
4 sets for quality:
16 weighted Box Step Ups
8 – 10 Seated DB Press (2121)
5 – Pendlay Rows (31×1)
*FULL leg extension on StUp
*may build on Pendlay Row
Metcon
C: Metcon (4 Rounds for reps)
AMRAP 3 x 4
8 DB Snatch (50/35)
6 t2b
*R: 2:00*