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