Oct ’18
Angel Oak CrossFit – CrossFit
Warm-up
Back Squat Warm-up (No Measure)
A. 2:00 Bike/Row/Run
B. Hip Opener/ Calf Rolling
C. 20 Air Squats, 15 Hollow Rocks, 10 Bent Over Rows
D. Back Squat Prep (See Whiteboard)
Weightlifting
A: Back Squat (Every 2:00 3 reps X 6 *Start @ 70%, add ea set)
Metcon
B: Metcon (Time)
Sport/Life
For Time:
800m run
50 thrusters (45/35)
25 burpees over the bar
100 DUs
Devel: 18min time cap, 200 SUs