Oct ’18

Angel Oak CrossFit – CrossFit

Warm-up

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

A: Clean (10 Singles @ 80% *Rest 2:00)

Metcon

B: Metcon (Time)

Sport/Life

4 RFT

25 KBs (50/35)

25 BJO

Devel: 3 RNDs, choose

weight, step ups