February 14th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
1:00 Row
15 Shoulder Rolls (pvc)
1:00 Row
15 Strict Press (barbell)
1:00 Row
30 Double Unders/ 60 Single Unders

Push Press (10×3)

10 Minute EMOM:

3 Push Press (Athlete chooses weight)


*from a rack; use the same weight for all 10 sets

Metcon (AMRAP – Reps)

15 Minute AMRAP:

Buy In:

1,500m Row

With Remaining Time, AMRAP:

50 Double Unders

15 Push Press (95/65#)

5 Muscle Ups (ring or bar)

**additional options will be provided on site

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