Sept ’19
Angel Oak CrossFit – AO-GO!
Warm-up
A: AOCF WU 3 (No Measure)
a) 30/20/30: air squat, passthroughs, ohs
b) 3 Rnds:
15 HR Push Ups
15 Abmat
15 PVC GM
Metcon
B: Metcon (Weight)
EMOM30
1st: 30s row
2nd: 10/10 SA KBs
3rd: 30s bike
4th: 5/5 SA KB PP
5th: 30s jump rope
6th: 10 KB Goblet Squats