Today’s Workout - Old Line CrossFit and Gym

Workout of the Day

CrossFit – Tue, Nov 7

Warm Up

3 Rounds:

15/12 Calorie Bike
10 Cossack Squats (5 each side)
5 Kang Squats, barbell

Back Squat (Back Squat)

Every 4:00 x 12:00 complete a set of
1×20 @ 40% of 1RM
1×20 @ 50% of 1RM
1×20 @ 60% of 1RM

*enter heaviest lift

RX (AMRAP – Reps)

AMRAP x 10:00
1-2-3-4-5….etc.
Devils Press, 50/35lbs
Dumbbell Bench Press, 50/35lbs
*score is total reps

Scaled (AMRAP – Reps)

AMRAP x 10:00
1-2-3-4-5….etc.
Devils Press, 35/25lbs
Dumbbell Bench Press, 35/25lbs
*score is total reps

Masters (AMRAP – Reps)

AMRAP x 10:00
1-2-3-4-5….etc.
Devils Press, 25/15lbs
Dumbbell Bench Press, 25/15lbs
*score is total reps