Dec ’19

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Clean Complex (every :90 x 6 sets )

Low Hang Clean + Hang PC + Jerk

*build

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 HPC (135/95)

10 Burpees over the Bar

400m Run

MOD: 95/65, 75/55, empty bar