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