Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
24
08
2018

Oly Cycle Summer ’18

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Warm-up (No Measure)

a) 2 Road Runs

b) roll calves + shoulders + hammies

c) 3x: 10 step ups, 7 thrusters (45/35), 4 strict pull ups

Metcon

B: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

author: admin

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