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 (3 every :90 x 6)
3 singles (squats) @ 65 – 70%
*perfect form*
Metcon
Metcon (2 Rounds for time)
“Almost Miami”
Complete 32 CJ (145/100)
*must begin ea min w/6 C2B
*6 min TC
REST 3:00
Complete 32 Snatch (105/75)
*must begin ea min w/6 t2b
*6 min TC
MOD:
pull ups/ring rows; HKR/abmats
*Drop Reps to 20
*95/65 and 75/55 OR empty bar