Saturday December 7th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

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

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Teams of two, alternate movements, complete as many rounds and reps as possible in 30 minutes of:

50 Double Unders

40 Kettlebell Swing 55/35#

30 Wall Ball 20/14#

20 Box Jump w/ step down 24/20″

10 Toes to bar

P1 DU P2 KBS P1 Wall Ball P2 Box Jump etc….

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