March 18th, 2019——————ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Dave)

Warm Up: Coach’s Choice

Weightlifting

Three Position Cleans (above the knee, below the knee, floor) (4 x 1 )

50%

65%

70%

75%

Score is Heaviest Weight Used

Metcon

Metcon (AMRAP – Reps)

For Total Reps
AMRAP x 5:

30 Power Cleans, 55#

Max Calorie Row

-Rest 2:00-

AMRAP x 5:

20 Power Cleans, 75#

Max Calorie Row

-Rest 2:00-

AMRAP x 5:

10 Power Cleans, 95#

Max Calorie Row

*Score is total Calories

*Weight should increase 20 # each set

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