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O’Hare CrossFit – CrossFit

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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

Decompression