Saturday, January 12th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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

Decompression

Leave a Reply

Close Menu
×

Cart