Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
23
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

Clean (5 x 2)

*15 min to practice

*build as you’d like

*no misses

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

9/7 cal bike; 16/12 row

6 Hang Cleans (squat) (155/105)

4 HSPU

MOD: 135/95, 95/65; floor seated DB press

author: admin

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