December 6th, 2018

Old Line CrossFit – CrossFit

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

Warm Up:
1 Minute on a Machine
:30 Lizard Stretch each side
1 Minute on a Machine
:45 Wrist Stretch
1 Minute on a Machine
10 Crossack Squats

Front Squat (10×3)

Every 2:00 x 20:00

3 Front Squats @ 70% of 1RM

Metcon (Time)

Option 1

3 Rounds for Time:

15 Hang Power Cleans (135/95#)

15 Burpees

**additional options will be provided on site

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