Fall ’18 Cycle 1

Angel Oak CrossFit – Barbell

Weightlifting

A: BNPP + OHS (4×3 @ 50% *treat as warm-up part 1)

Weightlifting

B: Snatch Balance (4×2 @ 55, 60, 65, 70%)

Weightlifting

C: Snatch (2s pause in catch *start at 65%, 10s b/t reps)

Core

D: Metcon (No Measure)

EMOM9

1st: 10 Abmat Sit Ups

2nd: 30s Ring Plank

3rd: 10 V-Ups