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August 8th, 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:
400m Run
-then, 3 Rounds of-
10 Shoulder Pass Throughs, w/ PVC
10 Good Mornings, w/ PVC
5 Inch Worms

Metcon (AMRAP – Reps)

Option 1

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 70/53#

Handstand Push Ups

Option 2

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 53/35#

A-Frame Push Ups

Option 3

AMRAP x 12:00

1, 2, 3, 4, 5, 6, 7, etc.

Kettle bell Snatches (each arm), 35/25# or lighter

Push Ups

*additional options will be provided on site

Metcon (No Measure)

Not For Time:

3 Rounds

25 V-Ups or Sit Ups

50″ Handstand Walk or 0:45 Handstand Hold or 1:00 Plank Hold