Nov ’18
Angel Oak CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
a) 400m run
b) Mobility – hit what hurts!
c) Dodgeball!!
Metcon
B: Metcon (Time)
WODEA #1!
Sport
For Time:
1k Row or 1k Run
then..
5 RFT
15 WB (20/14)
15 GHDSU
15 Power Cleans (115/75)
then…
1k Row or 1k Run
Life: 95/65
Devel: 600m row/run, 3 RFT 45/35, 600m row/run