Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
03
10
2019

Oct ’19

By admin 0

Angel Oak CrossFit – CrossFit

Metcon

Metcon (No Measure)

BARBELLS for BOOBS!

4:15 – 7:00 pm

Please plan to attend if possible!

*Food, Prizes, Fun!

*BYOB

*Sign up for your Heat Time!

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30

Strength

B: Metcon (No Measure)

4 Sets:

D+B Sandbag/Farmer’s Carry

10 DBl DB RDL (light)

40s Ring Plank

10 DB Push Ups

Metcon

C: Metcon (No Measure)

EMOM20

1st: 40s Bike

2nd: 40s Row

3rd: 1 Road Run

4th: 40s jumpe rope

author: admin

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