Spring 18 Strength Cycle Wk 9

Angel Oak CrossFit – CrossFit

Warm-up

A: Muscle Up Progression Warm-up (No Measure)

A. 400m Row/ 0.8K Bike

B. Lat Stretch/ Pec Roll

C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS

Gymnastics

B: Muscle-ups (Progression Week 4)

Metcon

C: Metcon (Time)

Sport/Life:

For Time:

40-30-20-10

Box Jump Overs (24/20)

DB Snatch (alt) (50/35)

Devel: 18/16, choose weight