November 30th, 2018

Old Line CrossFit – CrossFit

Class Times:
5:30am (JP), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4pm (Jason), 5pm (Jason), 6pm (Jason)

Warm Up:
“Rowling” w/ coach

Back Squat (5 Rep Max)

*take 20:00 to establish a heavy 5 back squat

Metcon (Time)

Option 1

5 Rounds for Time:

8 Power Clean and Push Jerk (135/95#)

6 Ring Muscle Ups

*15 Minute Time Cap

**additional options will be provided on site

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