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October 9th, 2017

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Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
200m Run
10 Push Ups
15 Air Squats
2 x 10 Kips Swings

Front Squat (1 Rep Max)

*take 20:00 to establish a 1RM front squat

Metcon (AMRAP – Reps)

Option 1

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 155/105#

Toes To Bar

Option 2

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 65% 1RM

Knees To Elbow

Option 3

AMRAP x 8:00

2-4-6-8-10…etc

Power Clean/Jerks, 60% 1RM

V-Ups, Toes To Rig or Abmat Sit Ups

**additional options will be provided on site