Mar ’20

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0)

Weightlifting

Front Squat (5, 5, 5)

*heavier than 2/17

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

10 DB Snatch (50/35)

25′ OH Lunge (R)

10 HSPU

25′ OH Lunge (L)
Mod:

choose weight

20-30s HS or Wall Walk hold

OR Piked Box hold