Saturday August 17th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Skater Squat x 3-5/leg

Scap Pullup @3030 x 5 reps + Scap Pushup @3030 x 5 reps **Controlled Here, Focus on Scap Doing all the Work**

Side Plank on Hand x 20-30s/side

Conditioning

B.: Metcon (Time)

In teams of two, with only one partner working at a time complete:

100 Kettlebell Swings

400 Meter Run

100 Dumbbell Shoulder to Overhead

400 Meter Run

100 Goblet Squats

400 Meter Run

100 Burpees

**PARTNERS RUN TOGETHER EVERY ROUND**

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