Saturday November 23rd, 2019

O’Hare CrossFit – CrossFit

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Performance/Fitness

A: Metcon (No Measure)

Three Sets:

Single Arm Farmer Carry R Arm + SA Overhead Carry L arm x 50ft

Single Arm Farmer Carry L Arm + SA Overhead Carry R arm x 50ft

Strict T2B x 6-10 reps *legs straight the entire time**

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:

10 Dumbbell Front Squat 50/35# per hand

5 Burpees over Dumbbells

-Rest 5 minutes-

As many rounds and reps as possible in 10 minutes of:

250/200m Row

15 Russian Kettlebell Swings 70/55#

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