Nov ’20

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. 2:00 Row

B. Hammy Stretch

C. 2 Rnds: 10 pull aparts, 12 GMs, 12 abmats, 6 Push-ups

Strength

Metcon (No Measure)

2 Sets

10 monster walks in all directions

8 bent over rows (22×1)

30s FLR

Weightlifting

Deadlift (5, 4, 3, 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

500m row

20 DL (95/65)

30 FSQ

1k bike

Mod:

choose weight