Thursday 1/31
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
Snatch
*Every :90 x 8 Sets: 1 Rep of Angel Oak Snatch Complex (Snatch + Low Hang Snatch + OHS) @ 80%
Metcon
Metcon (No Measure)
Gymnastics EMOM
EMOM12:
1st: 5 sHSPU OR 10 HSPU
2nd: 4 BBJO
*must do SAME HSPU style all rnds
Devel: 1 Wall Walk + 10s hold
step over