Saturday October 19th, 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)

Four Rounds for Max Reps of:

60 seconds of Cals on Assault Bike

rest 60 seconds

60 seconds Hang Dumbbell Squat Clean

rest 60 seconds

60 seconds Box Jump overs

rest 60 seconds

60 seconds Sandbag Carry

rest 60 seconds

**Teams of two, 1 person working for all of 60 seconds, then the other partner goes. Look to team up people to support the other person**

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