August 29th, 2018

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds:
20/15 Calorie Row
15 Push Ups
10 Shoulder Rolls (pvc)

Bench Press (Heavy Single)

*take 20:00 to work up to a heavy single

Metcon (AMRAP – Reps)

Option 1

21 Minute Alternating EMOM:

15/12 Calorie Row

10 Bench Press (155/105#)

15 Kettlebell Swings (70/53#)

*additional options will be provided on site

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