Oct ’20
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU (No Measure)
2:00 bike/row
*mobility*
20 passthroughs, 20 GM, 20 pull aparts, 5/5 WGS, 20 air squats, 10 hollow rocks
Banded Hamstring
Hip Opener
FR Stretch
Strength
Metcon (No Measure)
Clean Warm Up
+
8 min to warm up to a heavy single
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Metcon
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean