Sept ’20

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 bike/row

roll shoulders (2 – 4 min)

10/10 OH shoulder openers, 20 passthroughs, 20 GM, 20 OHS, 45s hollow hold

Strength

Metcon (No Measure)

2 Sets:

8 Wall Slides

D+B bottoms up KB carry

5 BNPP

5 muscle snatch

Weightlifting

Power Snatch (every :75 x 8 – 3 reps @ 70%)

*snappy and crisp

*seek perfection

Metcon

Metcon (AMRAP – Reps)

EMOM12

1st: 20 – 50 DUs (choose reps)

2nd: 6 – 10 C2B/Pull Up/banded

(choose reps)

REST 2:00

AMRAP 3

3 HPSn (75/55)

3 OHS

3 burpees over bar

Mod:

choose DU reps OR 40s practice

choose pull reps

AMRAP weight lighter than

weightlifting weight