December 4th, 2018

Old Line CrossFit – CrossFit

Class Times:
6am (Johnny), 7am (Kyle), 9:30am (Michelle), 12pm (Amy), 4pm (Jason), 5pm (Jason), 6pm (Fez), 7pm (Fez)

Warm Up:
2 Rounds
1:00 Easy/ :30 Hard on Any Machine
5 Inchworms + 2 Push Ups
10 Single Leg Deadlifts (1 Kettlebell)

Deadlift (4×1)

Every 3:00 x 12:00

1 DeadLift @ 90% of 1RM

Metcon (AMRAP – Rounds and Reps)

Option 1

20 Minute AMRAP:

200m Run

3 Bench Press (75% of 1RM)

1 Legless Rope Climb

Option 2

20 Minute AMRAP:

200m Run

3 Bench Press (75% of 1RM)

1 Rope Climb

Option 3

20 Minute AMRAP:

200m Run

3 Bench Press (75% of 1RM)

2 Lay-To-Stand Rope Climbs

*200m Run = 1 rep

**additional options will be provided on site

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