Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
28
02
2020

Feb ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 5:00 mobility

Metcon

Metcon (Time)

Fittest of the Coast Workout 2

*7 min TC*

5-10-15-20

DB snatch

DB facing burpee over DB

50/35

35/25

choose weight
REST 8 min AFTER then…

Metcon

Metcon (Time)

18 min Clock:

3 RFT

75 DUs

25/20 SA DB thrusters (50/35)

200m run

*TC 13 min*

at min 14…

6 Cleans @ 225/135

4 Clean s @ 275/165

2 Cleans @ 295/175

1 Clean @ 315/195
35 – 44

50 DUs

185/115, 225/135, 275/165, 295/175

45-54

50 DUs or 150 SUs

155/105

185/115

225/135

245/155

Teen

50 DUs or 150 SU

115/85

135/95

155/105

185/115

author: admin

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