Friday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

5 MIN AMRAP

7 Deadlifts

7 Bicep Curls

7 Sumo Deadlifts

7 Strict Presses

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 7 Tempo Sumo Deadlift (20X1)*

MIN 2 – 8/8 SA DB Bench Press

*Increase weight each Set.
Record heaviest weight for DL.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…

DB Deadlift (Athlete Choice)

DB Hang Power Clean

DB Shoulder 2 Overhead

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