O’Hare CrossFit – CrossFit
FBB
A: Metcon (No Measure)
Three Sets:
Partner Nordic Hamstring Curl x 5-7 reps
Single Arm Overhead Dumbbell Carry x 30ft per arm
Extended Crab Hold w/ Fingers Forward x 20-30 seconds
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
In Teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of
20/15 Cal Assault Bike
15 Pushups or Ring Pushups
30 Russian Kettlebell Swings
60 Double Unders
15 Pushups or Ring Pushups
30 Russian Kettlebell Swings
20/15 Cal Assault Bike