Jan ’20

Angel Oak CrossFit – Barbell

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded hamstring/front rack stretch

2x: 10 RDL, 5 Muscle Cleans from 2, 10 front squats, 5 push jerks, 5 split jerks

Weightlifting

Clean Complex (6 – 8 working reps, start at 65%)

Clean + Hang Clean + HPC

Weightlifting

Front Squat (5-5-5-5)

*tempo 33×1

*build ea set

Weightlifting

Split Jerk (3-3-3-3-3)

*build

*no misses

*15 GHD/20 abmats after ea set