2019

Mar ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Metcon

B: Metcon (3 Rounds for time)

3 RFT:

5 Power Cleans (205/135)

10 HSPU

50 DU

*mod: weight, HR PU, 100 SU

REST 4:00

2 RFT:

20 OHS Plate Lunge

15 T2B

*mod: HKR

REST 2:00

For Time:

10 MU

1k row/2500m bike

*mod: 10 banded pu + 10 banded RD