June ’19

Angel Oak CrossFit – AO-GO!

Warm-up

A: AOCF WU 6 (No Measure)

a) 30/20/30

b) 4 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Metcon

B: Metcon (No Measure)

Min 0 – 10

75 WB

*3 burpees at top of ea min (0:00)

Min 10 – 20

100 KBs

*5 abmat at top of ea min (10)

Min 20 – 30

75 Cal Row/bike

*every 15 cals, 10 push ups