O’Hare CrossFit – CrossFit

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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.

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