Aug ’19
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