Nov ’18

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

B: Clean (9 Singles 3 @75% 3 @80% 3 @80+% *R2:00 *no misses)

Metcon

C: Metcon (Time)

Sport

For Time:

40-25-10 (75/55)

Power Cleans

80-50-20

DUs

Life: 30 DUs each set

Devel: 15-15-15 PC, 1min DU practice