O’Hare CrossFit – CrossFit
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**