June ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

B: Power Clean + Hang Power Clean (every :90 x 6, 2 reps )

build to a tough double of the complex

Metcon

C: Metcon (Time)

3 RFT

300m row/750 bike

50 air squats

10 rMU/bMU

Life: 4 – 6 MU/10 C2B

Devel: 10 banded pu