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O’Hare CrossFit – CrossFit

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Conditioning

A.: “IWT” (AMRAP – Reps)

20 seconds Amrap Hang Dumbbell Squat Clean

40 seconds Amrap Burpee Box Jump over or Step overs

300m Run (90 seconds or less of work here)

rest 2 minutes x 3 sets

– rest 4 minutes –

20 seconds Overhead Plate Walking Lunges 45/35#

40 seconds of Situps – **Weighted if Possible**

90 second Row or Assault Bike for Cals

rest 2 minutes x 3 sets

FBB

B.: Metcon (No Measure)

Two – Three Sets –

Dumbbell Bicep Curl x 8 reps

Dumbbell Tricep Kick Back x 8 reps

Plank on Elbows x 30 – 60 seconds