Tues 12/12/17 – Bring A Friend Day!

Angel Oak CrossFit – CrossFit

Warm-up

A. : Warm-up (No Measure)

A. Bike/Row/Run

B. TABATA: bottom squat + plank

C. roll hamstrings

D. 2x:

10 passthroughs

10 pvc good mornings

10 air sqats

10 ring rows

Weightlifting

B: Deficit Deadlift (3 reps every 2:00 x 4 *starting at 65 – 70%)

Metcon

C: Metcon (Time)

3 RFT:

2 Road Runs

9 Hang Squat CJ (135/95)

“New Friend Workout”

3 RFT:

2 Road Runs

15 KBS