O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
Wall Facing Goblet Squat w/ pause x 6 reps
Single Arm Ring Row x 4-6/arm
FLR on Hands x 20-30 seconds
Conditioning
B.: Metcon (Time)
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball 20/14#
600 Meter Overhead Carry (45/25#)
200 Push-Ups
600 Meter Overhead Carry (45/25#)
During carry, you must perform 3 burpees* each every time you switch the plate
*Burpees may be completed inside the gym at the end of each 600m Run