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