Dec. ’18
Angel Oak CrossFit – AO-GO!
Warm-up
A: Warm-up (No Measure)
a) 400m run
b) couch stretch + roll calves
c)2x: 10 jumping air squats, 30s plank, 10 toe touches
Metcon
B: Metcon (AMRAP – Reps)
In 18 min:
2k Row
800m Run
MR Burpees (jump to a plate) in remaining time
*burpees = score
Metcon
C: Metcon (No Measure)
5:00 cool down bike/row/walk