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)
In teams of two, alternating tasks, complete as many rounds and reps as possible in 24 minutes of:
Row 200 Meters
20/15 Push-Ups
40 Dumbbell Lunge steps
20 Box Jumps x 24/20″
***P1 ROW P2 PUSHUP P1 LUNGE P2 BOX JUMP etc.. **