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