O’Hare CrossFit – CrossFit
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