Happy 4th of July!!
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2 Road Runs + 10 No-Jump Burpees
B. Calf Roll Out/ Pec Roll
C. With a partner, “you go I go” style…
4x: 30 SUs, 4 Burpees, 8 RDLs, 4 FS
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner “Havana”
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Sport: 185/ 125
Life: 135/95, 300 SUs
Devel: Choose Weight, SUs
**REST 5:00**
At 30:00, take 10mins to find 1RM Front Squat
