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