Sunday May 12th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Kettlebell Windmill x 5/side

Supine Hamstring Ball Curl x 10-12 reps

Slow Mountain Climber x 10/side

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Front Squat x 6 reps

Strict Press x 6 reps

Front Rack Lunge x 6/leg

Push Press x 6 reps

Thruster x 6 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

In teams of three, one partner working at a time, complete as many rounds and meters as possible in 30 minutes of:

Row 250 Meters

15 Air Squats

***RELAY RACE STYLE HERE***

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