Sept ’19

Angel Oak CrossFit – Strength & Conditioning

Warm-up

A: AOCF WU 7 (No Measure)

a) 2:00 bike/row

b) 2 Rnds w/ a light KB

10/10 SA KB Swings

5/5 KB Snatch

5/5 KB thruster

15 Abmat

Metcon

A: Metcon (No Measure)

EMOM 12:

1st: 3 burpees + 8 air squats

2nd: 30 jump rope + 8 Dips

Metcon

B: Metcon (Weight)

every 3:00 x 4

2 RNDs

12 KB DL

8 KBs

4/4/ KB PP