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O’Hare CrossFit – CrossFit

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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.. **