July ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

Gymnastics

B: Metcon (No Measure)

EMOM10

1st: 10 hspu

2nd: 1 Road Run

Life: 5 – 8 HSPU

Devel: piked push up

Metcon

C: Metcon (Time)

12-9-6-3-6-9-12

DL (135/95)

HPC

Box Jump (24/20)

Life: 95/65

Devel: choose weight

Summer Shred Check Out

D: Metcon (No Measure)

30/30s L-ball foot roll

D+B Farmer’s Carry (heavy)

10 KB Shrugs