Saturday December 21st, 2019

O’Hare CrossFit – CrossFit

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FBB

A: Metcon (Weight)

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

Conditioning

B: Metcon (AMRAP – Reps)

Teams of 3, working for max reps:

Five Sets

60 seconds Max Wall Ball 20/14#

60 Seconds Max Box Jump w/ Step-down

60 Seconds Max Cals Assault Bike

60 Seconds Rest

**Each team member will start at different stations and all rest together**

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