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