Sept ’19

Angel Oak CrossFit – CrossFit

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/DB Snatch

5/5 KB/DB thruster

15 Abmat
4:00 Shoulder Mobility

banded and roll

Weightlifting

B: Split Jerk ( 1 every :75 for 8 sets)

*option to build

*no heavier than 80%

Metcon

C: Metcon (Time)

18 min TC

12-9-6

DB S2OH (50/35)

50 DU after ea set

immediately into…

9-6-3

Devil’s Press

35 DUs after ea set