Saturday August 31st, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Dumbbell Front Raise x 10 reps +

Dumbell Lateral Raise x 10 reps

Wall Facing Squat @10s down 10s up x 2 reps

Bird Dog x 5/side 2s pause in extension of each rep

Conditioning

B.: Metcon (Time)

In Teams of two, alternating each movement complete ten rounds for time of:

500/400m Row

40 Air Squats

10 Burpee Box Jump Over 24/20″

P1 runs 400m, P2 performs 40 air squats, P1 performs 10 BBJ, etc…

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