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