March 11th, 2019———————ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm Up: Coach’s Choice

Weightlifting

Squat Clean (5 x 3; 55% )

Every 90 sec – 3 Squat Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

KERNS BDAY WOD
AMRAP x 20min

TEAMS of 2 :

59 Cals – Ski Erg

– Then –

3 Rounds of :

12 Wall Balls 14#

12 Push Ups

12 KBS 35#

Start the workout with the Ski Erg. Complete 3 rounds of wall balls, push ups, and kbs. Rinse and repeat for 20 min

**Score is Rounds and Reps Completed… Each Calorie Counts as 1 Rep**

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