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