Spring 18 Strength Cycle Wk 10

Angel Oak CrossFit – CrossFit

Warm-up

A: Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

B: Clean and Jerk (1 RM up to 20 min)

Metcon

C: Metcon (Time)

For Time:

1k Row/2.5 Bike

50 burpees onto a plate