Thursday 12/6

Angel Oak CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A. 2:00 Jump Rope

B. Lat Roll, Lat Stretch

C. 2x: 10 Pass Thrus, 10 Reverse Snow Angels, 10 Scap Pull-ups, :30 Hollow Hold

Gymnastics

Pull-up Progression Volume 2

Metcon

Metcon (Time)

Sport

For Time:

30 HSPUs

30/20 Cal Bike or 45/35 Cal Row

30 Power Snatches (95/65)

30/20 Cal Bike or 45/35 Cal Row

30 HSPUs

Life: 15 HSPUs, 15 Power Snatches

Devel: Pike Push-ups, choose weight