Oct ’18
Angel Oak CrossFit – CrossFit
Warm-up
Front Squat Warm-up (No Measure)
A. 2:00 Bike/Row
B. Squat Opener/ Front Rack Opener
C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges
Weightlifting
A: Front Squat (every 2:00 x 5 3 FSQ, starting at 75%)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Sport/Life
AMRAP20
10 DB Burpee Box Overs (50/35)
20 t2b
30 Cal
20 t2b
10 DB Burpee Box Over
Devel: choose weight + hkr