Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
13
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 5:00 mobility

Gymnastics

Metcon (No Measure)

15 min Pull Up/C2B/bMU/T2B Practice and Learning Session

Metcon

Metcon (Time)

CrossFit Up Dog Throwdown

Team Event 1

Teams of 4!

*one person is always on the bike/

rower

*one person is working

*2 resting

22 Deadlifts

21 FSQ

20 S2OH

22 Pull Ups

21 C2B

20 bMU

16/15/14

10/9/8

RX: 185/125

Intermediate: 155/105

T2B/PU/C2B

Scaled: 135/95

HKR/T2B/PU

author: admin

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