March 28th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
400m Run, Then,
2 Rounds
15 Air Squats
10 Leg Swings each leg (forward and backward, and then side to side)

Back Squat (4×6)

Every 4:00 x 16:00

6 Back Squats @ 70% of 1RM

Metcon (AMRAP – Reps)

20 Minute Alternating Minute EMOM:

15/12 Calorie Row

10 Burpee Box Jump (24/20″)

15/12 Calorie Bike


10 Ring Dips

*must complete every rep as prescribed before clicking the Rx button

**additional options will be provided onsite

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