Sunday December 29th, 2019

O’Hare CrossFit – CrossFit

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FBB

A: Metcon (No Measure)

Three Sets:

Bottoms up KB Press x 6-8 reps + 20ft Carry / Arm

Supine Hamstring Ball Curl x 10-12 reps

Crawl / Plate on Back x 10 step Square

Strength

B: Metcon (Weight)

Every 3 minutes x 3 sets

Dumbbell Burpee x 6

See Saw Bent Over Row x 6/side

Front + Reverse Lunge x 6/leg

See Saw Press x 6/side

Conditioning

C: Metcon (AMRAP – Reps)

AB or Row

30s @80%

30s @85%

30s @90%

30s @95%

3 minutes Easy Recovery

x 5 sets

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