Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: Upper Body WU (No Measure)

2x:

50 DUs/ 100 SUs

:20 HS Hold

8/8 SA DB Push Press

6 KB DL

8 Russian KBS

6 Goblet Squats

Metcon

B: Metcon (5 Rounds for time)

5 Sets:

10/8 Bike Cal

16 DB Snatches

20 WB

*R 3:00

Strength

C: Metcon (No Measure)

3 Sets NFT:

3-5 ring dips

8 FE RR

20 alt hammer curls