Oct ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Clean Warm-up (No Measure)
A. 500m row/1.2k bike
B. FR Stretch + Hamstrings
C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks
D. Clean Warm Up
Weightlifting
B: Clean (1 every :90 x 6)
build to a tough single
Metcon
C: Metcon (5 Rounds for time)
5 Sets:
7 thusters (95/65)
10/8 Cal Bike sprint 14/10 Cal Row sprint
*R 2:00
Mod: empty bar
8/6 or 10/8