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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Single Arm DB Press x 5 reps + 50ft Overhead Carry per arm

Scap Pullup @2020 x 5-10 reps

Hollow Hold x 20 – 30 seconds

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

DB Renegade Row x 6 reps

DB Burpees x 7 reps

DB Hang Squat Clean x 8 reps

Conditioning

C.: Metcon (Calories)

Every 3 minutes x 5 sets (15 minutes)

10 Single Kettlebell Front Squat R arm

10 Single Kettlebell Front Squat L arm

200m Run

Minute 15:00 – 20:00

5 minutes Max Cals on Row or AB