Jan ’20

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Weightlifting

Split Jerk (every :90 x 10, 2 reps)

*all reps at 65%

*focus on speed

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder in 13

20/16 Cal Bike

10 KBs (70/53)

20 walking lunges (BW)

Mod: choose challenging

KB weight