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