O’Hare CrossFit – CrossFit

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Movement Prep

A. : Metcon (No Measure)

Three Sets:

Ring Row @3030 x 6-8 reps **Body Horizontal as Possible**

Lateral Step up x 4-6/leg

Single Arm Farmer Carry Hold x 30s/side


B. : Metcon (AMRAP – Reps)

Teams of 2, Partner A works, Partner B Rests

Four Rounds for Max Reps

60 seconds of Row or AB for Cals

Rest 60 seconds

60 seconds Kettlebell Swing 70/55#

Rest 60 seconds

60 seconds Ring Rows

Rest 60 seconds

60 seconds of Pushups **Focus on Perfect Form**

Rest 60 seconds

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