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