Saturday July 6th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Goblet Hold Lateral Lunge w/ pause x 6/side

Strict Supinated Grip Pullup @3030 x 2-6 reps

Side Plank x 30 seconds / side

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of

400/300 Meter Row

30 Box Jumps

30 Wall Ball

Team members will alternate tasks, with only one member working at any one time.

P1 – Row

P2 – Box Jump

P1 – Wall Ball

etc….

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