O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets
Paloff Press x 10/side
Supine Med Ball Hamstring Curl x 10-12 reps
Single Arm Front Rack Carry x 50ft/side
Conditioning
B.: Metcon (AMRAP – Rounds and Reps)
Teams of 2, Complete as many as rounds and reps as possible in 30 minutes of
Row 500 meters
5 Pullups
10 Thrusters 75/55#
15 Kettlebell Swings
*Both people working at same time. P1 – row P2 – triplet