Friday 11/30
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