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