March 27th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
2:00 Row
15 Push Ups
10 Shoulder Rolls (pvc)

Bench Press (4×6)

Every 4:00 x 16:00

6 Bench Press @ 75% of 1RM
*perform 10 strict Pull Ups or Ring Rows after each set
*USE THE SAME WEIGHT FOR EACH SET

Metcon (Time)

5 Rounds for Time:

100 Double Unders

15 Strict Handstand Push Ups

10 Power Cleans (135/95#)

1 Minute Rest

*20 Minute Time cap

**additional options will be provided onsite

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