Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
17
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 500m row/1.2k bike

B. FR Stretch + Hamstrings

C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks

D. Clean Warm Up

Weightlifting

B: Power Clean +HPC + Split Jerk (every :90 1+1+2 x 6)

*ALL sets at 65 – 70% of PC

Metcon

C: AOCF 1st WOD (Time)

First AOCF WOD!

7 RFT

5 thrusters (95/65)

5 BF burpees

road run

author: admin

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