Jan ’20

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

Clean and Jerk (1 RM)

*20 min to work

*note squat/power, split/push in notes

Metcon

Metcon (Time)

8 min TC

21-15-9

CJ (115/80)

Burpees over the bar

Mod: 95/65, 75/55, empty bar