O’Hare CrossFit – CrossFit

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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

B: Metcon (Time)

Teams of two, with only one person working at a time, complete

For Time:

100 Power Cleans

1500/1200m Row

100 Burpees

**Power Cleans

1. Choose Loading that will finish in 3:00 – 4:00 minutes

2. Dumbbell or Barbell**

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