Jan ’19
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 2:00 Bike/Row/Run/Jump Rope
B. Shoulder Roll/Lat Stretch
C. TABATAx2: Beat Swing, KB Swing
D. Bar MU Warm-up
*If BMUs…
2 Rounds:
5 Kipping C2B Pull-ups
3 Ring Dips
then, accumulate 4 BMUs
*No BMUs…
3 Rounds:
5 Kipping/ C2B Pull-ups
5 Banded Dips
+
Barbell WU
Metcon
Metcon (Time)
The Ocho Chipper
Sport
For Time:
15/10 Bar MUs
30 Hang Power Cleans (135/95)
30 HSPUs
30 Front Squats
30 T2B
30 S2OH
Life: 30/20 Pull-ups, 105/75
Devel: 30/20 Jumping Pull-ups, Push-ups, Sit-ups, Empty Barbell