Sept ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
600m run
5:00 mobility
2x: 20 air squats, 20 ring rows, 20 abmat
Metcon
A: Metcon (Weight)
EMOM30
1st: 1 CJ @85+%
2nd: 15s bike/row sprint
3rd: 2 D+B Sandbag/Farmer’s Carry
4th: 35 DUs
5th: 12 Dragon Flys
6th: 8 – 10 burpees
Metcon
B: Metcon (No Measure)
Pump Sesh TABATA
Pick 2 Body Building Pieces