Oct ’20

Angel Oak CrossFit – Barbell

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
hips/hammies/FR stretch

Weightlifting

Metcon (Weight)

Power Clean + Press

2 + 3 x 5

*light builds

Weightlifting

Clean Complex (1.1 x 5)

*PC+HPC+HC+Split Jerk

*build

Weightlifting

1 1/4 Front Squat (5 x 3)

*build challenging