Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Mod:

choose weight

ring rows

Strength

Metcon (No Measure)

4 Sets:

10/10 DB Front Foot Elevated Squats

10 Cossak Squats

10 Dragon Flys (31×1)