Saturday January 4th, 2020

O’Hare CrossFit – CrossFit

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FBB

A: Metcon (No Measure)

Three Sets:

Goblet Hold Lateral Lunge x 6-8/side

Single Arm Ring Row w/ pause at top & Bottom x 4-6/arm

Crawl x 25ft Forward

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

Three Sets for Max Reps:

60 seconds Wall Ball 20/14#

60 seconds Dumbbell Power Clean

60 seconds Sit ups

60 seconds Unweighted Lunge Steps

60 seconds Assault Bike for Cals

Rest 60 seconds btw Rounds

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