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O’Hare CrossFit – CrossFit

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FBB

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**

Conditioning

B: Metcon (No Measure)

In teams of 3, complete as many rounds and reps as possible in 24 minutes of:

P1: 20/15 Cal Assault Bike

P2: AMRAP of 5 burpees + 10 Goblet Squats

P3: Rest

**Rotate when P1 is finished with Row.

**20/15 Cal AB = 75 second Effort Modify as Needed**