July 12th, 2019

Old Line CrossFit – CrossFit

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

Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

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