Saturday October 5th, 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 – Rounds and Reps)

Teams of two, alternate movements, complete as many rounds and reps as possible in 30 minutes of:

50 Double Unders

40 Kettlebell Swing 55/35#

30 Wall Ball 20/14#

20 Box Jump w/ step down 24/20″

10 Toes to bar

P1 DU P2 KBS P1 Wall Ball P2 Box Jump etc….

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