Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
10
12
2017

Mon 12/11/17

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

A. Run/Row/Bike

B. Banded Shoulders + Hammies

C. 3x:

6 push jerks, 8 RDL, 10 Air Squats, 12 Hollow Rocks

Weightlifting

B: Split Jerk (5×3 *Starting at 70%)

Metcon

C: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Accessory

D: Metcon (Time)

Accessory:

30 Hip Ext For Time

author: admin

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