O’Hare CrossFit – CrossFit
Warm-up
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)
Team of two, alternating each movement, complete 10 Rounds of:
10 Renegade Rows (L+R = 1)
20 Dumbbell Step ups alternating legs
500/400m Row