2018

Friday 11/30

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Angel Oak CrossFit – CrossFit

Warm-up

Snatch Warm-up (No Measure)

A. 1 Road Run + 10 Toe Touches

B. Banded Shoulder Opener

C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL

D. Snatch WU

Weightlifting

Snatch (Snatch Cycling)

EMOM9

3 Sets- 3 TnG @ 115/80

3 Sets- 3 TnG @ 135/95

3 Sets- 3 TnG @ 155/105

Metcon

Metcon (Time)

Sport/Life:

4 RFT

400m Run

12 Power Snatch (95/65)

12 HSPU

Devel: 45/35, 6 Kick Up + Push Ups