Oly Cycle Summer 18

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. TABATA: Beat Swing, Down Dog

B. Lat Roll/ Calf Roll

C. 3x: 10 Scap Pull-ups, 5 Dips (Ring, banded, stationary), 10 Jumping Air Squats

Gymnastics

Metcon (AMRAP – Rounds and Reps)

1:00 on/1:00 off x5

Sport

30 DUs + 3 MU

Life: BMU/C2B

Devel: 5 banded pull ups

**REST 5 Min (@ 15:00) and then…**

Metcon

Metcon (Time)

4 RFT

Sport

10 Back Squats (185/125)

2 Road Runs

Life: 155/105

Devel: from the rack, 75/55