Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 2:00 bike/row

B. Hamstring and FR stretch

C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5 RDL, 30s hollow hold

Weightlifting

Power Clean (3-4 reps every :75 x 8 )

*build

*no misses

Metcon

Metcon (Time)

3 RFT (TC 15 min)

30 WB (20/14)

15 PC (165/115)

*Challenge Option: 185/125

Mod:

20 WB/choose weight

155/105, 135/95, 115/75

*ask a coach

10 PC (if necessary)