Feb ’20

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Weightlifting

Split Jerk (EMOM10, 2 @ 60% )

*perfect form*

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 15

5 squat clean (155/105)

4 Box Jumps (30/24)

3 Wall Walks

2 Rope Climbs

1 Road Run

Mod:

*challenging but obtainable

weight

24/20

10-30s inverted hold

6 sPull Ups/Banded PU