November 3rd, 2018

Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Jason), 9:30am (Kyle), 11am (Jason)

Warm Up:
2 Rounds:
2:00 on a Machine
10 Pull Ups
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)

Metcon (Time)

Option 1

With a Partner, For Time:

100/80 Calorie Row/Bike/or Ski

50 Squat Snatch (95/65#)

50 Bar Muscle Ups or 100 Pull Ups

50 Squat Snatch (95/65#)

100/80 Calorie Row/Bike/or Ski

*One person works while the other rests

**additional options will be provided on site

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