Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
02
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Strength

B: Bench Press (5-5-3-3-1-1)

*Build

*Tough ea set, not a max

Metcon

C: Metcon (2 Rounds for reps)

AMRAP 7

9 Box Jumps (24/20)

8 t2B

7 S2OH (135/95)

R: 3:00

AMRAP 4

9 Box Jumps (24/20)

8 t2B

7 S2OH (135/95)

MOD:

115/75, 95/65, 45/35

HKR

author: admin

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