June ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Push Press Warm-up (No Measure)

A. TABATA: Bar Hang + PVC GM

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Weightlifting

B: Pause Push Jerk (every 90 x 5: 1 rep, starting at 75%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP10

5 sHSPU

7 DL (185/125)

9 Cal Row/Bike

Life: HSPU, 155/105

Devel: HR PU, choose weight