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