December 1st, 2018

Old Line CrossFit – CrossFit

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

Warm Up:
400m Run
Then,
3 Rounds:
10 Air Squats
10 Push Ups
10 Lunges each leg

Metcon (Time)

Option 1

Partner “Bert”

With a Partner, For Time:

50 Burpees

400m Run

100 Push Ups

400m Run

150 Lunges

400m Run

200 Air Squats

400m Run

150 Lunges

400m Run

100 Push Ups

400m Run

50 Burpees



*Break up the bodyweight movements anyway. One person works while the other rests. Run together

**additional options will be provided on site

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