Oct ’20

Angel Oak CrossFit – Group Fitness

Warm-up

AOCF WU 6 (No Measure)

2:00 bike/row

roll shoulders

2 Rnds:

10 jumping jacks (4ct)

10 HR Push Ups

10 Hollow Rocks

Weightlifting

Shoulder Press (5-4-3-2-1)

*30×0

*build to a heavy single

Strength

Metcon (Weight)

SA Half Kneeling Arnold Press

3 Sets

10/10

R 1:00
*tempo 2121

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP17

20 Cal Row

20 OHS (95/65)

20 WB (20/14)
Mod:

15 cal bike

choose weight OR FSQ