Mar ’19
Angel Oak CrossFit – CrossFit
Warm-up
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
Weightlifting
B: 2019 Open Prep- Clean+Jerk Test (15 min to find a heavy single of the complex )
In 15mins, establish…
1 RM Clean + Low Hang Clean + Split Jerk
Metcon
C: Metcon (Time)
5 RFT
40 DU
15 DL (115/75)
10 Power Clean