Oct ’18

Angel Oak CrossFit – CrossFit

Warm-up

HS Walk Progression Warm-up (No Measure)

A. 2:00 Jump Rope

B. Roll Shoulders + Triceps

C. 2x: 10 Pass Thrus, :20 HS Hold, D+B Bear Crawl, 10 Push-ups

Metcon

A: Metcon (2 Rounds for time)

5RFT:

3 Rope Climbs

50′ HS Walk

Rest 5:00

2 RFT

600m run

12 HSPU

24 Air Squats