Wednesday 11/14

Angel Oak CrossFit – CrossFit

Warm-up

Front Squat Warm-up (No Measure)

A. 2:00 Bike/Row

B. Squat Opener/ Front Rack Opener

C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges

Strength

Front Squat (Every :90×8 Sets: 3 FSQ @ 75+%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP9

1 Road Run

8 DB HPC (50/35)

12 HSPU

Life: 6 HSPUs

Devel: Choose weight, Pike push-ups