Oct ’20
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike
b) 30/20/30
c) 3:00 mobility
SHOULDERS! roll or banded (or both!)
Strength
Metcon (No Measure)
2 Sets:
10/10 OH banded opener
10 seated wall slides
5 snatch balance
*snappy
Weightlifting
Snatch (EMOM10: 1 @ 80%)
*focused reps
Metcon
Metcon (Time)
3 RFT (TC 10 min)
20 SA thrusters (50/35)
20 t2b
60 DUs
Mod:
choose weight
HKR/abmats
40 DUs/1:00 practice/100 SU