Sept ’20
Angel Oak CrossFit – CrossFit
Warm-up
AOCF WU 4 (No Measure)
a) 500m row/1500m bike
b) 30/20/30
c) 3:00 mobility
*hip opener
*couch stretch
Weightlifting
Back Squat (6, 4, 4, 2)
tempo: 30×1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP14
30 DB Snatch (50/35)
30 DB Box Step Ups (24/20)
30 t2b
Mod: Choose weight
BW/low step ups
HKR