June ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 jump rope

banded FR stretch

2X: 10 RDL, 10 Bent Over Rows, 10 Muscle Cleans, 10 FSQ

Weightlifting

Clean + Hang Clean (every :90 x 6)

*build

Metcon

Metcon (6 Rounds for reps)

AMRAP3

20/10 pull ups

5 HPC (135/95)

R 1:00

AMRAP3

10 C2B

5 OHS (135/95)

R 1:00

AMRAP3

5/3 MU

50 DUs

R 1:00

Repeat
Mod:

jumping pull ups

kipping PU/banded

Banded Turn Overs/Dips

95/65, empty bar