Repeat AMRAPs

Angel Oak CrossFit – Bootcamp

Warm-up

Warm-up (No Measure)

A. Road Run + 15 Air Squats

B. Quad Mash/ Shoulder Mash

C. 3x:

150m Row, 8 Step Ups, 8 Russian KBS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP8:

200m Row

16 Lunges

12 Hollow Rock

*Rest 2:00

AMRAP8:

1 Road Run

16 Wall Ball Push Press

12 Ring Row

*Rest 2:00

AMRAP8:

50 SUs

8/8 SA KB Push Press

12 Burpees