Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
05
09
2019

Sept ’19

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

A: AOCF WU 4 (No Measure)

a) 500m row/1500m bike/400m Run

b) 30/20/30
Roll Lats + Calves

Gymnastics

B: Metcon (No Measure)

EMOM10

1st: 10 t2b

2nd: 50 DUs

Life: 5 – 8, 20 – 35 DUs

Devel: 10 HKR, 75 SU

Metcon

C: Metcon (Time)

4RFT:

12 Power Snatch (95/65)

24 Walking Lunge

Modification: empty bar, fast!

author: admin

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