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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Cossack Squat into Lateral Lunge (1+1) x 5/side

Single Arm Farmer Carry + Single Arm Overhead Carry x 50ft/arm

BirdDog x 5/side

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Double Kettlebell Bent over Row x 8 reps

Double Kettlebell Clean x 8 reps

Double Kettlebell Front Squat x 8

Conditioning

C.: Metcon (AMRAP – Reps)

Six Sets

90 second Amrap

300/250m Row

Amrap Burpee over Erg in Remaining time

rest 90 seconds btw sets