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August 10th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am, 9:30am, 10:30am ChickFit, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm

Warm Up:
3 Rounds
12/10 Calorie Row, Bike or Ski Erg
10 Air Squats
10 Kettlebell Swings
10 Stiff-Leg DeadLifts, w/ PVC Pipe

Metcon (Time)

Option 1

3 Rounds

30 Kettlebell Swings, 53/35#

25 Wall Balls, 20/14#

20/15 Calorie Row

Option 2

3 Rounds

30 Kettlebell Swings, 35/25#

25 Wall Balls, 14/10#

20/15 Calorie Row

Option 3

3 Rounds

30 Kettlebell Swings, 25/15#

25 Wall Balls, 10/6#

20/15 Calorie Row

*additional options will be provided on site

Metcon (No Measure)

Cash Out:

3:00 L-Sit Hold

*accumulate a total of 3:00 holding an L-Sit