Mar ’20
Angel Oak CrossFit – CrossFit
Warm-up
OH Warm-up (No Measure)
A. TABATA: Bar Hang + PVC Passthroughs
B. Roll Shoulders
C. 2x:75 Jump Rope, 10 press (45/35), 10 RDL, 10 Abmat
Strength
Metcon (No Measure)
4 Sets:
10 Half-Kneeling SA Arnold Press (2121)
R 1:00
3 weighted pull ups/6spu/10 banded
R 1:90
Metcon
Metcon (Time)
3 RFT:
*TC: 9:00*
300m row
15 s2oh (135/95)
Mod: 95/65; empty bar