Sunday February 24th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Wall Assisted Shoulder CAR x 5 Controlled Reps

Wall Facing Goblet Squat w/ Pause x 6-8 Controlled Reps

Inchworm w/ 10s hold at farthest Point x 3 reps

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Kettlebell L Press x 8 reps

No Pushup Burpee off KB x 10 reps

KB Reverse Lunge x 16 steps alternating Legs

Conditioning

C.: Metcon (Time)

Two Rounds

500m Row @90% effort

Rest 60 seconds x 3 sets

Rest 3 minutes btw Rounds

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