December 3rd, 2018————ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm (Steph)

Warm Up: Coach’s Choice

Weightlifting

Bench Press (Percentage Work; 70% of 1 RM )

1 x 5

– Rest 30 sec-

1 x 5

– Rest 30 sec-

1 x 3

– Rest 30 sec –

1 x 1

– Rest 2 min-

1 x ME

* Score is total reps of max effort set*

Metcon

Metcon (Time)

For Time:
-Buy In –

25 Wall Ball Sit Ups

– Then –

5 Rounds

10 KBS 35#

10 Goblet Squats 35#

10 SDHP with Kettle Bell 35#

– Then –

25# Wall Ball Sit Ups

* Score is Time Completed*

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