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