Saturday December 14th, 2019

O’Hare CrossFit – CrossFit

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A: Metcon (No Measure)

Three Sets:

Double KB Front Rack Wall Sit Hold x 30s

Ring Row Hold x 15-20 seconds

Single Leg Rope Skip x 20-25/Leg


B: Metcon (AMRAP – Rounds and Reps)

Teams of two, alternate Complete Rounds, Complete as many rounds and reps as possible in 15 minutes:

5 Clean & Jerk

50ft Shuttle Run (25ft down & back)

5 Burpees over bar

**Clean & Jerks should be Unbroken, Dumbbells Work as well**

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