July ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) 2:00 aerobic

b) banded hamstring/front rack

c) 2x: 10 RDL, 5 Muscle Clean, 10 fsq, 5 push jerk
CJ WU

Weightlifting

B: Metcon (Weight)

(Power) Clean and Jerk EMOM 8:

tng 3 @ 155/105

135/95

95/65

*empty bar
FORM!! Snappy and crisp reps!

*choose a weight than can be perfect beginning to end

Metcon

C: Surfer on Acid (Time)

3 RFT

400m run

21 burpees

Summer Shred Check Out

Metcon (No Measure)

3 – 4 sets

10/10 banded kickbacks

20 reverse lunge off a plate

12 front/lat raises