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August 13th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am, 11:15am CF Kids, 11:45am CF Kids

Warm Up:
3 Rounds
Assault Bike Sprint, 0:30on/0:30 off
-then-
5 Push Ups
10 Snatch Grip Push Press
5 Push Ups
10 Overhead Squats
5 Push Ups
10 Snatch Balance

Bench Press (Heavy 2)

*take 20:00 to work up to a heavy two rep bench press

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

5 Squat Snatches, 95/65#

5 Burpee Box Jump Overs, 30/24″

3 Squat Snatches, 115/75#

3 Burpee Box Jump Overs, 30/24″

1 Squat Snatch, 135/95#

1 Burpee Box Jump Over, 30/24″

*only one barbell per athlete

Option 2

AMRAP x 12:00

5 Squat Snatches, 65/45#

5 Burpee Box Jump Overs, 24/20″

3 Squat Snatches, 75/55#

3 Burpee Box Jump Overs, 24/20″

1 Squat Snatch, 95/65#

1 Burpee Box Jump Over, 24/20″

*only one barbell per athlete

Option 3

AMRAP x 12:00

5 Squat Snatches, 45/25#

5 Burpee Box Step Overs, 24/20″

3 Squat Snatches, 55/35#

3 Burpee Box Step Overs, 24/20″

1 Squat Snatch, 65/45#

1 Burpee Box Step Over, 24/20″

*only one barbell per athlete

**additional options will be provided on site