O’Hare CrossFit – CrossFit
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