December 5th, 2018—————-ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Jenn)

Warm Up: Coach’s Choice

Weightlifting

Deadlift (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 (AMRAP – Rounds and Reps)

Partner Cindy
5 Pull Ups

10 Push Ups

15 Air Squats

Partner A works on as many rounds of Cindy as possible while Partner B Rows 250m.

Partners will switch every 250m and pick up where the other left off in their round of Cindy

**Score is as many Rounds and Reps as Possible**

** Row does not count towards Reps**

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