December 3rd, 2018

Old Line CrossFit – CrossFit

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

Warm Up:
:30 ON/ :30 OFF x 5 Rounds on any Machine

2 Rounds:
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)

With an empty barbell:
10 High Pulls
10 Muscle Snatch
10 Overhead Squats
10 Snatch

Snatch (1RM)

*spend 20:00 working up to a 1RM snatch

Metcon (AMRAP – Rounds and Reps)

Option 1

10 Minute AMRAP:

1 Power Snatch (75% of 1RM Snatch)

10 Toes to Bar

10 Push Ups

*additional options will be provided on site

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