July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

banded hamstring stretch/FR stretch

2x: 10 pull aparts, 10 RDLs, 10 Muscle Cleans, 10 Front squats

Weightlifting

Power Clean (EMOM15: 1)

+5 – 10 # ea min

*if you reach max before 15, drop to 75 – 80% and finish EMOM

Metcon

Metcon (Time)

*10 min TC*

21-18-15-12-9-6-3

KBs (53/35)

Row Cals