O’Hare CrossFit – CrossFit
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