2019

Aug ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 2X: 10 passthroughs, 10 OHS, 10 Snatch Grip Turnovers, 10 Snatch Grip DL, 10 Muscle Snatch

D. Snatch WU

B: Snatch + OHS (8 x 1, add ea time)

NO MISSES

*make smart weight increases

*REST :90*

Metcon

C: Metcon (Time)

For Time:

40 Cal Row/ 30 AB

15 HPC (95/65)

30 Cal Row/ 20 AB

15 HPC

20 Cal Row/10 AB

15 HPC

10 Cal Row/5 AB

15 HPC

95/65 OR empty bar

*No in between weights*

*Run: 800, 600, 400, RR