Fall Oly Cycle ’18

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

B: Clean (LOW hang Pos, 8×1 @ 78% )

Metcon

C: Metcon (4 Rounds for reps)

Sport/ Life

AMRAP3:00 x 4 Sets:

1 Road Run

12 KBS (53/35)

8 T2B

*R1:30 b/w Rds

Devel: K2E, HKR