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