November 5th, 2018——————-ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00 pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Take 20 minutes to establish a 1RM Bench Press

Bench Press (1 x 1 )

Score is Heaviest Weight Used

Metcon

Metcon (AMRAP – Reps)

EMOM x 12
Option 1 :

Minute 1: 5 Hang Power Snatch 65#

Minute 2: 10 Calorie Row

Minute 3: 12 Jump Lunges

Option 2:

Minute 1: 5 Hang Power Snatch 55#

Minute 2: 10 Calorie Row

Minute 3: 12 Jump Lunges

Option 3 :

Minute 1: 5 Hang Power Snatch 45#

Minute 2: 8 Calorie Row

Minute 3: 12 Lunges

**Score is Total Reps**

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