Aug ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

30/20/30

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Strength

Metcon (No Measure)

4 Sets:

10/10 concentration curls

20 OH tricep pulls

Strength

Metcon (No Measure)

3 Sets:

10 Zottman curls (2121)

15 skull crushers

Metcon

Metcon (AMRAP – Reps)

every 6:00 x 4

2:00 Max Cal Row

400m run

*score is total #cals