June ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

roll shoulders

20 passthroughs, 20 GM, 20 pull aparts, 20s hollow hold

Strength

Metcon (No Measure)

3 Sets:

10/10 Side Plank Powell Raises

(2121)

D+B OH Offset Carry ea arm

Weightlifting

Split Jerk (5, 5, 3, 3, 1)

*build to a heavy single

Metcon

Metcon (AMRAP – Reps)

In 10 min

25 pull ups

30 BJSD

40 S2OH (135/95)

MR Cals

Mod:

115/75, 95/65, empty bar

Plate jumps/SU, RR