Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
09
01
2020

Jan ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

Power Clean (Find a Heavy Single in 15)

Weightlifting

Power Clean (EMOM8 – 2 reps at 85% of above)

*stay at 85%

Metcon

Metcon (Time)

21-15-9

WB

*50 DUs after ea set
Mod: 35 DUs/75 SU

*want a challenge? Ladies throw to the 10′, Guys – grab the 30# ball!

author: admin

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