Mar ’19
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