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
Roll Shoulders, Triceps and Biceps

Strength

B: Metcon (No Measure)

4 Sets for Quality:

3 – 5 Ring Dips/Dips (2121)

R: 1:00

5 Pendlay Rows (30×0)

R: 1:00

D+B Sandbag/Farmer’s Carry

Metcon

D: Metcon (4 Rounds for reps)

AMRAP3 x 4

5 HPSn (75/55)

5 Burpees over the bar

5 T2B

Rest: 2:00