Sept ’20

Angel Oak CrossFit – CrossFit

Warm-up

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

Metcon (No Measure)

2 Sets:

15 passthroughs

10 – 30s HS hold

25s parallette hold

Gymnastics

Metcon (No Measure)

Test Week!

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Mod:

60 SU

choose weight