Saturday October 12th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

RNT Dumbbell Reverse Lunge x 6-8/leg

Schwarzenegger L Press x 8-12 reps

Crab Walk Hold x 15s Fingers Forward + 15s Fingers Backward

Conditioning

B.: Metcon (AMRAP – Reps)

Teams of 2 Complete the following –

10 minute AB for Cals – Switch Every 30 seconds

5 Minutes Back Squat @ 95/65# * from floor* – Switch Every 10 reps

5 Minute Max Burpees – Switch Every 10 reps

10 minute Row – Switch Every 250m

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