May 23rd, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
200m run
15 Air Squats
200m Run
5 Inchworms
200m Run
15 Drop squats

With an empty barbell:
Front Rack Stretch
10 High Hang Muscle Cleans
10 Front Squats
10 Hang Squat Cleans

Hang Clean (3 Rep Max 15:00)

Perform 3 hang squat cleans, unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20:00

20/15 Calorie Row

3 Squat Cleans (185/125#)

*additional options will be provided onsite

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