Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Hip Opener/ Front Rack Opener

C. 2x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges

Weightlifting

B: Front Squat (3-3-2-2-1-1, tempo 21×1)

*build to a tough rep

*not to failure

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 (Grinder Pace)

5 Power Cleans (155/105)

7 burpee box jumps (30/24)

9 KB (70/53)

Mod:

135/95

95/65

75/55

KB: choose weight