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