July ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

banded hamstring and FR stretch

2X: 10 pull aparts, 10 RDL, 10 Muscle Cleans, 10 FSQ

Weightlifting

Clean (See below…)

every :75 x 3

3 High Hang Clean @ 65%

R 1:00

every :75 x 3

2 Hang Clean @ 75%

R 1:00

every :60 x 4 @ 80+

**build ea

1 Low Hang Clean

Metcon

Metcon (Time)

4 RFT

10 Power Cleans (115/75)

10 FSQ

400m run

Mod:

95/65, 75/55