February 6th, 2019————–ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm (Steph)

Warm Up: Coach’s Choice

Weightlifting

TEST DAY 🙂

Deadlift (Take 20 min to Establish 1 RM Deadlift )

Warm Up Sets :

1 x 8@ 30%

1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+

– Rest 90 sec to 2 Minutes Between Each Set

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP
12 Wall Balls 14#

8 Dumbbell Snatch 35#

Rest 1 Minute Between Each Round

Four – 3 minute rounds to get as many rounds and reps as possible

Each round you will pick up where you left off in previous round

**Score is Total Rounds and Reps**

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