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