Saturday April 6th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Wall Facing Goblet Squat w/ pause x 6 reps

Single Arm Ring Row x 4-6/arm

FLR on Hands x 20-30 seconds

Conditioning

B.: Metcon (AMRAP – Reps)

In teams of two, with only one teammate working at any time, complete Two sets for max reps of:

3 Minutes of Shoulder to Overhead (95/65 #)

Rest 2 Minutes

3 Minutes of Front Squats (95/65 #)

Rest 2 Minutes

3 Minutes of Burpee over Barbell

Rest 2 Minutes

3 Minutes of Cals on Assault Bike

Rest 2 minutes

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