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