Feb ’20

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0)

Weightlifting

Front Squat (7,7,7)

*build ea set

*heavier than 1/23

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Power Snatch (95/65)

20 reverse lunges

Mod: choose weight