2018

Mo Staches, Mo Muscles Guys’ Night

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Angel Oak CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

A. 2:00 Bike/Row/Run/ Jump Rope

B. Shoulder Roll/ Hammy Stretch

C. 3x: 10 Pass Thrus, :20 Wall Sit, 5 Push-ups, 5 Barbell RDLs

+

Deadlift/Bench Warm-up!

Metcon

Metcon (Time)

Stache-in!

50 Banded Tricep Extensions

then…

10-9-8-7-…-3-2-1:

Deadlift

Bench Press

Shrugs x2

Stache-out!

With a Bro…

Complete 100 Barbell Curls
Deadlift- no more than 250

Bench Press- no more than 165

Shrugs- Heavy AF