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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Turkish Situp x 5/arm

Stomach to Wall HS Hold x 20 seconds

Single Leg Rope Skip x 20-25/leg

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Single Arm Press x 4 reps

Single Arm Push Press x 5 reps

Single Arm Push Jerk x 6 reps

Right Arm for All Reps + Left Arm for All Reps

Conditioning

C.: Metcon (Distance)

In Teams of Three, Row as many meters as possible in 22 minutes

500m Row

** One rower per team, fast transitions. Work:Rest is 1:2 so efforts should be strong **