Wednesday 11/21

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 (5×1 @ 85+%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Sport

AMRAP18

2 Rope Climbs

20 pistols

40 DUs

Life: Modified Pistols, 20 DUs

Devel: 2 Seated to stands, 20 Weighted Rev Lunges, 80 SUs