Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
22
10
2020

Oct ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

AOCF WU 4 (No Measure)

a) 500m row/1500m bike

b) 30/20/30

c) 3:00 mobility
Hip Opener

FR Stretch

Strength

Metcon (No Measure)

2 Sets:

6 tall box jumps

5 Muscle Cleans

5 FSQ

5 Bent Over Rows

Weightlifting

Power Clean (1.1.1 every :75 x 8 )

*smart builds, no misses

*quality

Metcon

Metcon (Time)

*TC 12 min*

5 RFT

200m run

10 t2b

5 CJ (155/105)

!!!Scale to Finish!!!

Mod:

135/95, 95/65, choose weight

HKR/15 abmats

author: admin

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