Oct ’18
Angel Oak CrossFit – CrossFit
Warm-up
Metcon
Warm-up (No Measure)
a) 2:00 jump rope
b) roll shoulders + lats
c) 3x: 10 GM, 10 ring rows, 10 abmat
A: Metcon (No Measure)
EMOM12:
1st: 5 pull ups + 5 C2B
2nd: 50 DUs
Subs: banded pu + c2b/SU
Metcon
B: Metcon (No Measure)
Sport/Life
Every 4:00 x 4
2 Road Runs
12 DL (205/155)
Devel: Choose weight