June ’19
Angel Oak CrossFit – AO-GO!
Warm-up
A: AOCF WU 4 (No Measure)
a) 500m row/1500m bike
b) 30/20/30
Metcon
B: Metcon (No Measure)
2:00 min Stations x 3
Station 1 – 20/16 Cal Row
Station 2 – 30 DB Thrusters (light)
Station 3 – 400 Meter Run
Station 4 – 30 Russian KB Swings
Station 5 – 15 Burpees