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