Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
09
2018

Labor Day Partner WOD!

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 Road Runs + 10 Toe Touches

B. Shoulder Roll/ FR Opener

C. AMRAP4 w/ a Partner: 6 Ring Rows, 8 Step-ups, 6 RDLs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18:

4 Road Runs w/ Medball

30 FE Elevated Ring Rows

20 Man Makers (50/35)

10 DB Push Jerks

30 DB Box Step Overs

20 DB DLs

10 Weighted Strict Pull-ups

*R4:00, and then…

Weightlifting

Power Clean (Take 8mins to establish 1RM Power Clean)

author: admin

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