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August 12th, 2017

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit, 9:30am, 11am

Warm Up:
400m Run
-then-
2 Rounds
10 Leg Swings
10 Air Squats
10 Inchworms
-then-
400m Run

Metcon (AMRAP – Rounds and Reps)

Option 1 (2-person WOD)

AMRAP x 30:00

800m Run

40 KB DeadLifts (2 KBs), 70/53#

200m Farmers Carry, 70/53# KBs

*only one athlete works at a time for the entire workout

*partners break up the 800m run into 200m increments

*deadlifts can be broken up anyway

*each partner completes 200m farmers carry

*each 200m run and farmers carry is worth one rep, no partial reps

**additional options will be provided on site