Saturday November 9th, 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 (AMRAP – Rounds and Reps)

Teams of 2 partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes:

12 Dumbbell Front Squat 50/35# per hand

12 Burpees

Rest 6 minutes

Teams of 2 partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes:

12 Dumbbell Push Press 50/35# per hand

100m Run

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