July ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Upper Body WU (No Measure)
2x:
50 DUs/ 100 SUs
:20 HS Hold
8/8 SA DB Push Press
6 KB DL
8 Russian KBS
6 Goblet Squats
Strength
B: Metcon (Weight)
4 Sets for Quality
10 DB Bench Press (2121)
*R 1:00
10 Evil Wheels
*R 1:00
10 tempo Goblet Squats (31×1)
*R :90
Looking for quality movement here; choose weights that are obtainable for all movements with control and tempo
Metcon
C: Metcon (Time)
For Time:
800m run
20 DB Snatch (50/35)
40 WB (20/14)
20 DB Snatch
800m run
Devel: 2 RFT:
400m run, 10 DB Snatch, 15
WB
*Compare to 4/26/19*