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