Aug ’19

Angel Oak CrossFit – Barbell

Warm-up

A: Warm-up (No Measure)

3:00 bike/row

2x w/ barbell:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

5 Push Press

5 FSQ

5 HPC + Push Jerk

5 S Clean + Split Jerk

Weightlifting

B: Clean and Jerk (8 x 2, all @ 75%)

Weightlifting

C: Deadlift (tempo, 31×1 – CLEAN GRIP!)

Core

D: Metcon (No Measure)

3 Sets:

10 truck drivers

D+B KB FR Carry

30 s ring plank