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August 7th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up W/ Coach:
Partner Warm Up
3x200m Run (each partner, alternating)

Then, individually

With a PVC pipe:
15 Shoulder Pass Throughs
15 Overhead Squats
15 Pressing Snatch Balance
With a barbell:
10 Snatch Grip Push Press
10 Overhead Squats

Metcon (AMRAP – Reps)

Option 1

AMRAP x 20:00

400m Run

Max Overhead Squats, 1x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

Option 2

AMRAP x 20:00

400m Run

Max Overhead Squats, .75x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

Option 3

AMRAP x 20:00

400m Run

Max Overhead Squats, .5x Body Weight

*once the bar is dropped, immediately run 400m before performing another max attempt

**score is total overhead squats

***additional options will be provided on site