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