June 13th, 2019

Old Line CrossFit – CrossFit

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

Warm Up:
2 Rounds
30 Jumping Jacks
15 Plate G2OH (25/15)
7 Plate Thrusters

-then-

2 Rounds
30 Mountain Climbers
10 Push-ups or Knee Push-ups 
2 Wall Walk

Metcon (No Measure)

SKILL PRACTICE

EMOM x 10 MINUTES


MIN 1 – :40 Practice


MIN 2 – :40 Practice

*Options Min 1: Muscle-Up or Strict TTB or Pistol Squat

*Options Min 2: HSPU or H.S. Hold or H.S. Walk

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 20 Slam Balls (20/14)

MIN 2 – 20 Slam Ball Lunges 


MIN 3 – 3 Wall Walks

*max score is 215; must complete all reps as prescribed before clicking the “Rx” button

**additional options will be provided onsite

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