Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
01
02
2019

Saturday 2/2

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 3:00 Bike/Row

B. Calf Roll/ Front Rack Stretch

C. AMRAP5: 30 SUs, 6 Goblet Squat, 4 Push-ups, :20 Hollow Hold

+

Clean WU

Metcon

A: Metcon (Time)

Clean Annie!

For Time:

50 DUs

50 Sit-ups

5 Squat Cleans @ 135/95

40 DUs

40 Sit-ups

4 Squat Cleans @ 155/105

30 DUs

30 Sit-ups

3 Squat Cleans @ 185/125

20 DUs

20 Sit-ups

2 Squat Cleans @ 205/135

10 DUs

10 Sit-ups

1 Squat Clean @ 225/155

Life: Cut DUs in half each round, 95/105/125/135/155

Devel: 50-40-30-20-10 SUs, Cut Sit-ups in half each rd, empty barbell

Metcon

B: Metcon (No Measure)

“Spealler vs Khalipa”

10-9-8..2-1

Clean and Jerk (155/105)

*perform 1 round of “Cindy” after ea ladder

author: admin

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