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)
In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
12/9 Cal Assault Bike
9 Dumbbell Power Clean 50/35#
6 Toes to Bar