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