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October 11th, 2017

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Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 6am New You (Amy), 9:30am (Amy), 12pm (Liz), 4pm (Jason), 4:30pm (Nate), 5pm (Jason), 5:30pm (Nate), 6pm (Jason), 6:30pm New You (Dave), 7pm (Jason), 8pm ChickFit (Steph)

Warm Up:
400m Row
15 Shoulder Rolls, PVC
15 Overhead Squats, PVC
10 High Pulls, Barbell
10 Muscle Snatches, Barbell
10 Overhead Squats, Barbell
5 High Hang Power Snatch, Barbell
5 Hang Power Snatch, Barbell
5 Power Snatch, Barbell

Power Snatch (10×3)

EMOM x 10:00

3 Power Snatches

*athlete chooses weight

*use the same weight for all 30 reps

Metcon (AMRAP – Rounds and Reps)

Option 1

AMRAP x 12:00

50 Double Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 70/50#

Option 2

AMRAP x 12:00

25 Double Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 50/30#

Option 3

AMRAP x 12:00

100 Single Unders

35/28 Calorie Row

20 Alternating One Arm DB or KB Snatch + Push Press, 30/15#

*additional options will be provided on site