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