O’Hare CrossFit – CrossFit
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