Oct ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

hamstring stretch/FR stretch

10 RDLs, 10 Muscle Cleans, 10 FSQ, 55s hollow hold

Strength

Metcon (No Measure)

2 Sets:

10 Monster Walk Steps

front/back/side/side

15 pull aparts

4 broad jumps

Weightlifting

Clean (EMOM 10: 1 squat @ 80%)

Metcon

Metcon (6 Rounds for time)

6 Sets:

9 DL (115/75)

7 Hang Squat Cleans

5 BF Burpees

R 2:00