O’Hare CrossFit – CrossFit
Skill Work
A.: Metcon (No Measure)
Rope Climb Skill Work
A. Seated Box Foot Wrap w/ Lift off Box x 5 reps x 2 sets
B. Rope Pull from Supine Position to Standing x 3-5 reps x 3 sets
C. Seated Box Foot Wrap + 1 Reach & Wrap x 2-3 sets
D. Rope Climb x 5 minutes of Work
Conditioning
B.: Metcon (AMRAP – Reps)
6 Dumbbell Push Press 50/35# per hand
3 Burpees AFAP
6 Dumbbell Push Press 50/35#
300-500m run (2 minutes @90%)
Rest 2 minutes x 3 sets
-rest 4 minutes –
12 Double Kettlebell Deadlift 70/55# per hand
2 Minutes Assault Bike for Cals
Rest 2 minutes x 3 sets