Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 2:00 bike/row

B. Hamstring and FR stretch

C. 2x:10 banded pull aparts, 5 Hang Muscle Clean, 5 FSQ, 5 RDL, 30s hollow hold

Strength

Metcon (No Measure)

2 Sets

5 Tall Cleans

5 jerk drops

5 CJ

Weightlifting

Clean and Jerk (every :75 x 8)

*build

*no misses

Metcon

Metcon (Time)

5 RFT *17 min TC*

20 HPC (95/65)

20 T2B

60 Dus

Mod:

Cut to 4 RFT

Choose weight

HKR/abmats

1:00 DU practice/100 SU