Saturday September 14th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Bottoms up KB Carry x 30ft/arm

Med ball Hamstring Curl x 8-12 reps

Reverse Crunch x 8-12 reps

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

Teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 30 minute as possible:

5 Pushups

10 Russian Kettlebell Swings

15 Air Squats

200m Run

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