November 5th, 2018

Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 6am Beginners (Kyle), 9:30am (Amy), 12pm (Amy), 4pm (Jenn), 5pm (Jason), 6pm (Jason), 6pm Beginners (Dave), 7pm (Steph), 8pm ChickFit (Steph)

Warm Up:
500m Row

3 Rounds

10 Banded Good Mornings

10 KB Swings

10 DB Shoulder Press

Deadlift (5×1)

Deadlift


Every 3:00 x 15:00

1 @ 85% of 1RM

Metcon (Time)

Option 1

2 Rounds for Time (w/ a partner):

100 Calorie Row (partners rotate every 25 cals)

50 Handstand Push Ups

*Time Cap = 20 Minutes

**additional options will be provided on site

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