Saturday September 7th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Dumbbell Front Raise x 10 reps +

Dumbell Lateral Raise x 10 reps

Wall Facing Squat @10s down 10s up x 2 reps

Bird Dog x 5/side 2s pause in extension of each rep

Conditioning

B.: Metcon (AMRAP – Reps)

Teams of Two alternate full sets.

Three Sets

10 Dumbbell Push Press

15 seconds Lateral Hops over DB

90 second Run for Distance

-rest 5 minutes-

6 Renegade Rows

15 seconds Max No Pushup Burpees

90 second Row for Meters

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