Sept ’19

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 3 (No Measure)

a) 2 Road Runs

b) ROLL Shoulders/Pecs

c) 2 Rnds:

15 HR Push Ups

15 Abmat

15 PVC GM

Strength

B: Metcon (Weight)

4 Sets:

1+1+2 DB Bench Press x 6

R: 1:00

2 – 3 weighted/strict pull ups (10 ring rows)

R: 1:00

8 tempo DB row (21×1)

R: 1:00

Metcon

C: Metcon (Time)

3RFT:

5 MU

10 PSn (115/75)

15 burpees over bar

MOD:

10 C2B/PU/Banded PU

Choose weight