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