April 13th, 2019

Old Line CrossFit – CrossFit

Class Times:
8am RuckFit (Jason), 9:30am (Jason), 11am (Kyle)

Warm Up:
400m Run
Then, 3 Rounds:
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
10 Kip Swings
10 Push Ups

Metcon (AMRAP – Reps)

In a Team of 3,

12 Minute AMRAP:

P1: 200m Run (=1 rep)

P2: 15 Air Squats

P3: 15 Chest to Bar Pull Ups / 5 Muscle Ups

3 Minute Rest


12 Minute AMRAP:

P1: 500m Bike (=1 rep)

P2: 15 Push Ups

P3: 15 Box Jumps (24/20″)


*each partner will start on a different movement. Partners will rotate when each person finishes their respective movement
*score is total reps

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