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