O’Hare CrossFit – CrossFit
A: Three Sets
Double KB Single Leg Romanian Deadlift @30X1 x 4-6/Leg
Single Arm Farmer Carry x 50ft/arm
Plank on Elbows x 30-45 seconds **Weighted if Possible**
B: Metcon (Time)
Four sets for max reps in teams of three of:
Complete as many rounds and reps as possible in Five Minutes of:
3 Box Jump Overs
6 Dumbbell Push Press
9 Kettlebell Swings
Rest 3 minutes between sets .
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.