Sat 11/11/17

Angel Oak CrossFit – CrossFit

Accessory

Metcon (No Measure)

7:15 am at St Johns HS Track!

Warm-up

Warm-up (No Measure)

A. 2:00 DU practice

B. Calves + shoulders

C. 3x: 6 cal row/10 cal bike, 5 burpees to a target, 10 “ball tosses”

Gymnastics

Max Height Box Jump

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 Until Reps Cannot Be Completed:

10 Thrusters (95)

10 Box Jumps (24/20)

10 DUs

*Add 10 DUs every Rd