O’Hare CrossFit – CrossFit
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….