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
Oly Warm Up

Metcon

B: Metcon (2 Rounds for reps)

Min 0 – 8

EMOM8:

(squat) CJ (build)

*8 – 12 REST*

Min 12:00 – 20

AMRAP8:

1 Road Run

5 Hang PC (115/85)

5 PJ

*20 – 25 REST*

Min 25 – 30

400m run

30 DUs

MR bMU/rMU/C2B/PU