Feb ’20
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
