Dec ’19
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 6 (No Measure)
a) 30/20/30
b) 2 Rnds:
10 jumping jacks (4ct)
10 HR Push Ups
10 Hollow Rocks
stretch/roll hammies
Strength
Metcon (Weight)
4 Sets:
10 Weighted GM
R 1:00
8 KB FR Squats (31×1)
R 1:30
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
1-2-3-4-5-6-7-8-9-10
HSPU
MOD: choosew weight, DB PP or empty bar PP