Thursday 12/27
Angel Oak CrossFit – CrossFit
Warm-up
Snatch Warm-up (No Measure)
A. 1 Road Run + 10 Toe Touches
B. Banded Shoulder Opener
C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL
D. Snatch WU
Weightlifting
Metcon (2 Rounds for reps)
Snatch Capactiy:
AMRAP3 x 2, Rest 4 min
MR Hang Squat Snatch (95/65)
Metcon
Metcon (AMRAP – Rounds and Reps)
Sport
AMRAP 12
7 Box Jumps (30/24)
12 KBS (70/53)
Life: 53/35, 24/20
Devel: choose weight, step
ups