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October 9th, 2017

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Old Line CrossFit – ChickFit

Class Time: 8:00 pm (Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Clean (EMOM x 5 )

Percentage Work ; 75% of 1 RM

Two Squat Cleans Every Minute on the Minute

Metcon

Metcon (3 Rounds for reps)

3 Rounds – AMRAP x 4 min
AMRAP x 4 min

Option 1

Ski Erg -500m

Max Effort Clean and Jerk 95#

Option 2

Ski Erg -500m

Max Effort Clean and Jerk 75#

Option 3

Ski Erg -500m

Max Effort Clean and Jerk 55#

**Rest 4 minutes between each round**

** Score is Total Clean and Jerk Reps**