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