June 12th, 2019———————–ChickFit

Old Line CrossFit – ChickFit

Class Time: 8:00pm ( Steph)

Warm-up

As a Group:

AMRAP x 4

6 Cal – Assault Bike

4 Kettle Bell Deadlift + 4 Goblet Squats

AMRAP x 4

6 Cal – Assault Bike

4 Double Dumbbell Deadlifts + 4 Double Dumbbell Snatches

Weightlifting

3 Sets

6-12 Front Squats

12 Dumbbell Box Step Ups

Rest 2 minutes Between Sets

** Light to Moderate Weight of Front Squat**

Front Squat (3 x 6-12)

**Moderate Weight**

Metcon

Metcon (Time)

3 Rounds For time
Option 1 :

15 Double Dumbbell Snatch 20#

30 Box Jumps Overs 20″

15 Double Dumbbell 20#

Option 2:

15 Double Dumbbell Snatch 15#

30 Box Jumps Overs – As High as Possible

15 Double Dumbbell 15#

Option 3:

15 Double Dumbbell Snatch – As Heavy As Possible

30 Step Overs- 20″ Box

15 Double Dumbbell Snatch – As Heavy as Possible

Rest 1:00 Between Rounds

Time Cap: 15min ( Includes Rest)

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