Saturday September 28th, 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 – Reps)

Teams of 2, Partner A works, Partner B Rests

Four Rounds for Max Reps

60 seconds of Row or AB for Cals

Rest 60 seconds

60 seconds Kettlebell Swing 70/55#

Rest 60 seconds

60 seconds Ring Rows

Rest 60 seconds

60 seconds of Pushups **Focus on Perfect Form**

Rest 60 seconds

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