Nov ’19

Angel Oak CrossFit – CrossFit

Warm-up

OH Warm-up (No Measure)

A. TABATA: Bar Hang + PVC Passthroughs

B. Roll Shoulders

C. 2x: Road Run, 10 press (45/35), 10 RDL, 10 Abmat

Strength

Metcon (Weight)

4 Sets:

8 – 12 seated Arnold Press (2121)

R: :30

8 – 12 T_Bar Row (31×1)

R: :90 – 2

Metcon

Metcon (Time)

For Time:

800m run

20 WB

R: 2:00

600m run

40 WB

R: 2:00

400m run

60 WB