Saturday November 2nd, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Metcon (No Measure)

Three Sets:

Double KB Front Rack Wall Sit Hold x 30s

Ring Row Hold x 15-20 seconds

Single Leg Rope Skip x 20-25/Leg

Conditioning

B: Metcon (Time)

Teams of two, complete the following for time:

200 Wall Ball

3000m Run

4000m Row

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