Feb ’20

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Clean ( every :90 x 5)

3 singles (squat) @ 60-65%

*perfect form*

Metcon

Metcon (Time)

For Time:

25 Back Squat (135/95)

100 DUs

15 MU

100 DUs

25 Back Squat (135/95)

Mod: 95/65; Goblet Squat

150 SU

15 bMU/Ring Dips/Banded RD
*back squat pulled from the ground