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