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October 7th, 2017

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Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Jeff), 9:30am (Johnny), 11am (Johnny)

Warm Up:
400m Row
Then, 3 Rounds of:
10 Leg Swings, each leg
10 Shoulder Rolls, PVC
10 Air Squats

Metcon (AMRAP – Reps)

Option 1

Partner WOD (3-person)

AMRAP x 10:00

P1: 200m Run

P2: Max Wall Ball, 20/14#

P3: Rest

*rotate when athlete is finished running

Rest 2:00

AMRAP x 10:00

AMRAP x 10:00

P1: 20/15 Calorie Row

P2: Max Burpees

P3: Rest

*rotate when athlete is finished rowing

Rest 2:00

AMRAP x 10:00

P1: 15/10 Calorie Assault Bike

P2: Max Toes To Bar

P3: Rest

*rotate when athlete is finished biking

**score is cumulative total of wall ball, burpee, and toes to bar reps

***additional options will be provided on site