Wed. 12/13/17

Angel Oak CrossFit – CrossFit

Warm-up

A. : Warm-up (No Measure)

A. TABATA: pvc GM + Wall Sit

B. 2:00 Jump Rope

c. Hamstrings + FR

D. 20 air squats + 10 Push Ups + 20 Abmats…

Clean WU

Weightlifting

B: TNG Power Cleans (EMOM in 6: 5 TNG Power Clean @ 70%)

TNG = touch and go

Metcon

C: Metcon (Time)

10 KBS

5 T2B

15 KBS

10 T2B

20 KBS

15 T2B

25 KBS

20 T2B

30 KBS

Accessory

D: Metcon (No Measure)

3RNFT:

8 Ring Push-ups into :30 Ring Plank

8/8 SL KB RDL