Spring 18 Strength Cycle Wk 9

Angel Oak CrossFit – CrossFit

Warm-up

A: Shoulder Press Warm-up (No Measure)

A. 200 SUs

B. Shoulder Roll

C. 20 Pass Thrus, 10 Empty Bar Press, 20 Abmat Sit-ups

D. Shoulder Press Prep (See Whiteboard)

Weightlifting

B: Shoulder Press (tempo: 4×2 65 – 70% 32×1)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP16

1 Road Run

10 push ups

16 DB Box Step Overs (50/35)

(24/20)

Devel: choose weight and

height