O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Front Foot Elevated Split Squat off 6″ Riser x 6/leg
Renegade Row x 6/arm
Hollow Hold x 20 -30 seconds
Conditioning
B.: Metcon (AMRAP – Rounds and Reps)
0:00 – 20:00
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14/10 Cal row
7 Thruster 135/95#
7/5 Strict Pullups
20:00
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9/6 Cal row
9 Burpee Box jump overs 24/20″
9 Power Clean 135/95#