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August 7, 2017————————-ChickFit

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Old Line CrossFit – ChickFit

Class Times: 8pm ( Steph)

Warm Up:
3 Rounds
10 Banded Good Mornings
10 Kettle Bell Swings
20 Jump Lunges

Weightlifting

Deadlift (Percentage Work; 70% of 1RM Deadlift )

1 x5

Rest 30 sec

1 x 5

Rest 30 sec

1 x 3

Rest 30 sec

1 x 1

Rest 2 min

1 x Max Effort

** Score is Reps Completes in set of Max Effort **

Metcon

Metcon (Time)

3 rounds for time
Option 1:

7 Squat Cleans 95#

15 Toes to Bar

Row 500m

Option 2:

7 Squat Cleans 75 #

15 Knees to Elbow

Row 500m

Option 3 :

7 Squat Cleans 55#

15 Toes to Kettle Bell

Row 500m