Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
20
01
2020

Jan ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Weightlifting

Push Jerk + Split Jerk (1 + 2 x 6)

*15 min to work

*Rest as needed

*build as you’d like; no misses

Metcon

Metcon (Weight)

EMOM6

5 S2OH + 5 T2B (115/80)

R: 4:00

EMOM6

5 S2OH + 5 burpees over bar (115/80)

MOD: 95/65; empty bar

HKR/abmats

**drop to 3+3 if needed

author: admin

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