Monday

Old Line CrossFit – ChickFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 MINUTE CAP)

1:00 Bike (EZ) → :45 Bike (MOD) → :30 Bike (HARD)

12 Walking Lunges

2 Wall Walks

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Tempo Romanian DL (30X1)

MIN 2 – 12 Alt. Tempo DB Strict Press (30X1)
Record heaviest set of DL.

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

10/8 Cal Bike

5 Deadlifts (185/115)

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