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