O’Hare CrossFit – CrossFit
PERFORMANCE/FITNESS
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, break up as you see fit, complete
100 Kettlebell Swings 55/35#
25 Syncro Burpees **Meet on the Floor**
75 Barbell Thruster 45/35#
25 Syncro Burpees **Meet on the Floor**
50/35 Cal Assault Bike
25 Syncro Burpees **Meet on the Floor**
75 Barbell Thruster 45/35#
25 Syncro Burpees **Meet on the Floor**
100 Kettlebell Swings