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*