June 14th, 2019

Old Line CrossFit – CrossFit

Class Times:
5:30am (Tori), 6am (Johnny), 9:30am (Kyle), 12pm (Kyle), 4pm (Jason), 5pm (Jason), 6pm (Jason)

Warm Up:
5:00 Bike
:30 Hard/:30 Easy
Then…
AMRAP x 5 MINUTES 

5 Single Arm DB Deadlift (each arm)
10 Single DB Hang G2O

5 Single Arm DB Front Squat (each arm)
*hold DB with both hands

Metcon (AMRAP – Reps)

5 SETS

AMRAP x 4 MINUTES 


10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)

-Rest 1:00 b/t Sets- 


*score is total reps; start each round from the beginning


*DB is held across chest

**additional options will be provided onsite

Metcon (Time)

Cash Out:

FOR TIME

100 Ab-Mat Sit-Ups

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