April 16th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
1:00 Bike
15 Air Squats
1:00 Bike
15 Crossack Squats
1:00 Bike
1:00 Squat Hold

Back Squat (5×2)

Every 3:00 x 15;00

2 Back Squats @ 85% of 1RM

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
*20:00 time cap

**additional options will be provided onsite

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