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October 8th, 2017

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Old Line CrossFit – CrossFit

Class Times:
10am (Johnny), 11:15am CF Kids (Melissa/Amy), 11:45am CF Kids (Melissa/Amy)

Warm Up w/ Coach:
“Modified Burgner Warm Up” w/ PVC (5 reps each)
Dip Shrug
High Pull
High Hang Muscle Snatch
Snatch Balance (Power Position)
High Hang Power Snatch
Hang Power Snatch
Power Snatch

Power Snatch (Heavy Single)

*take 15:00 to find a heavy single power snatch

Power Snatch (3×3)

Every 2:00 x 6:00

3 Power Snatch, 80% of Heavy Single

Metcon (Time)

Option 1

For Time:

21-15-9

Calorie Row or Assault Bike (athlete chooses)

Burpee Box Step Overs, 24/20″ (35/25# DB/KBs)

*additional options will be provided on site