Mar ’19
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 3:00 Row
B. Quad Roll/ FR Stretch
C. TABATAx2: Beat Swing, Wall Sit
D. 3x: 10 PVC Pass Thrus, 10 GMS, 5 Thrusters, 3 Pull-ups/5 Ring Rows
+
Workout Practice:
2 Rounds:
4 Thrusters
4 C2B Pull-ups/Jumping Pull-ups
*R1:00 b/w Rounds
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes