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