Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
12
10
2018

Oct ’18

By admin 0

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

Metcon

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon

B: Heavy Grace (Time)

For Time:

30 CJ (155/105)

Metcon

C: Helen Meets Grace (Time)

With a partner…

“Helen”

4 RFT

400m run

21 KBs (53/35)

12 pull ups

*run together, split work however

immediately into…

“Grace”

For Time:

30 CJ (135/95)

author: admin

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