June 12th, 2019

Old Line CrossFit – CrossFit

Class Times:
5:30am (Tori), 6am (Johnny), 9:30am (Amy), 12pm (Amy), 4pm (Nate), 5pm (Nate), 6pm (Jenn), 7pm (JP), 8pm ChickFit (Steph)

Warm Up:
3 Rounds…
50 Single Unders – 30 Double Unders 
16 Lunges – 15 Air Squats – 10 Jumping Squats
10 Up Downs – 8 Burpees – 6 High Jump Burpees
Follow this by 2 Rounds of… 
10 PVC Passes
:30 FlagPole w/ PVC (R)
:30 FlagPole w/ PVC (L)
10 PVC OHS

Hang Power Snatch + Hang Squat Snatch + Overhead Squat (5×1)

SNATCH COMPLEX

EMOM x 10 MINUTES Hang Power Snatch + Hang Squat Snatch + Overhead Squat

*Goal is to start with a light load and build to moderate in first 5 sets. Hold same weight for last 5 sets.

Metcon (Time)

FOR TIME

80 Double Unders

20 Burpee Over Bar 


20 Hang Power Snatches (95/65)

20 Overhead Squats (95/65)


20 Hang Power Snatches (95/65)


20 Burpee Over Bar


80 Double Unders

*additional options will be provided onsite

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