Oct ’18
Angel Oak CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
A. 1 Road Run + 10 Toe Touches
B. Banded Shoulder Opener
C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL
D. Snatch WU
Weightlifting
A: Snatch (10 Singles @ 80% *Rest 2:00)
Metcon
B: Metcon (Time)
Sport
For Time:
6 RMUs
4 Cleans (225/155)
5 RMUs
3 Cleans
4 RMUs
2 Cleans
Life: RMU/BMU, 155/105
Devel: Hardest pull-ups variation, 95/65