Saturday March 30th, 2019

O’Hare CrossFit – CrossFit

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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

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