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August 9, 2017————-ChickFit

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Old Line CrossFit – ChickFit

Class Time: 8pm ( Steph)

Warm Up:
500m Row or 400m Run
-then-
3RDS
15 Shoulder Pass Through with PVC
10 Band Pull Aparts
5 Tempo Push Ups ( 3 sec down/3sec up)

Weightlifting

Bench Press (Percentage work ; 70% 1RM )

1 x 5

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 Completed in Set of Max Reps**

Metcon

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP x 5
Option 1 :

5 Front Squats 95#

5 Burpees over the Bar

Option 2:

5 Front Squats 75#

5 Burpees over the Bar

Option 3:

5 Front Squats 55#

5 Burpees over the Bar

Rest 1 min between sets

** Weight starts from the floor**

** Pick up where you left off on last

3 min AMPRAP**

** Score is total rounds and reps**