Dec ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility

Strength

Metcon (No Measure)

3 Sets: (w/pvc or barbell)

5 BNPP

5 Snatch Balance

5 Muscle Snatch

Weightlifting

Power Snatch (every :75 x 8: 3 – 4 reps )

*build

*no misses

Metcon

Metcon (Time)

4 RFT *TC: 12*

10 PSn (95/65)

5 bMU

40 DUs

SCALE TO FINISH

Mod:

choose weight

*lighter than strength!

1 – 4 bMU/bMU attempts

OR

C2B/pull Ups/banded pull ups