February 13th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
1:00 on a Machine
10 Lateral Box Step Ups
1:00 on a Machine
15 Air Squats
1:00 on a Machine
Partner Front Rack Stretch

****For the WOD, use 1 rep for every 100meters on a cardio machine if you are time capped.****

Front Squat (5RM)

*take 20:00 to establish a 5RM front squat

Metcon (Time)

For Time:

2,000m Bike

50 Toes to Bar

50 Box Jump Overs (24/20″)

50 Chest to Bar Pull Ups

2,000m Bike

*20 Minute Time Cap

**additional options will be provided on site

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