O’Hare CrossFit – CrossFit

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A: Metcon (No Measure)

Three Sets:

Front Foot Elevated Split Squat off 6″ Riser x 5-7/leg

Renegade Row x 5-7/arm

Hollow Hold x 20 -30 seconds


B: Metcon (AMRAP – Rounds and Reps)

Four Sets:

Teams of 2 alternating tasks, complete as many round and reps as possible in 4 minutes of:

15 Russian Kettlebell Swings

100m Run

10 Goblet Squat

rest 2 minutes btw sets, pick up where you left off

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