Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30/20*

*pull aparts

c) 5:00 mobility
Stretch for your workout choice!

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Mod:

HR Push Ups

75+% of power clean

Metcon

21 Guns (AMRAP – Rounds and Reps)

21 minute AMRAP of:

400 meter run

21 push ups

21 box jumps (24/20)

15 burpees

9 pull ups
Mod:

banded or ring rows