O’Hare CrossFit – CrossFit
Performance/Fitness
A: Metcon (No Measure)
Kettlebell Flow x 5-7 Minutes
Strength
B: Metcon (No Measure)
Three Sets – Heavy Across all sets
Close Grip Bench Press @30X1 x 6-8 reps
Rest 45 seconds
Barbell Bent over Row @1111 x 6-8 reps
Rest 45 seconds
Conditioning
C: Metcon (No Measure)
Choose Row, Run, AB
Six Sets
3 Minutes on
1 Minute off
Set #1 & 2 – Nose / Nose
Set #3 & 4 – Nose / Mouth
Set #5 & 6 – Nose / Mouth or Mouth / Mouth