2019

Wednesday 2/6

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Angel Oak CrossFit – CrossFit

Warm-up

Clean Warm-up (No Measure)

A. 300m Row/ 0.6k Bike/ 2 Road Runs

B. Hand+Wrist Opener/ FR Stretch

C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press

D. Clean Prep

Weightlifting

Metcon (Weight)

Barbell Cycling

EMOM8:

3 Hang Power Cleans + 3 S2OH

Sport: 155/105

Life: 135/95

Devel: Choose Weight

Metcon

Metcon (3 Rounds for reps)

AMRAP2:00, w/ 2:00 Rest b/w Sets:

8 BBJO (24/20)

MR of Movement in Remaining Time

*Set 1: WB (20/14)

*Set 2: KBS (53/35)

*Set 3: C2B/ Pull-ups