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