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August 9th, 2017

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Old Line CrossFit – CrossFit

Class Times:
5am, 6am, 9:30am, 12pm, 4pm, 4:30pm, 5pm, 5:30pm, 6pm, 7pm, 8pm ChickFit

Warm Up:
400m Run
*THEN, WITH YOUR COACH*
Line Drills:
Frankensteins
Lunges
Air Squats (take 2 steps after each squat)
High Knees
Butt Kicks
Side Shuffle
Karaoke

Metcon (AMRAP – Reps)

Option 1

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 315/205#

Min 2-4: 10 Bar Muscle Ups

Min 4-6: 100 Double Unders

Option 2

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 75% 1RM

Min 2-4: 15 Chest To Bar Pull Ups

Min 4-6: 1:00 Max Double Unders

Option 3

Every 2:00 x 30:00

Min 0-2: 10 DeadLifts, 70% 1RM

Min 2-4: 20 Pull Ups or Ring Rows

Min 4-6: 200 Single Unders

*additional options will be provided on site