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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Every 90 seconds x 18 minutes (3 Sets)

Movement #1 – Lateral Step up x 6-10/Leg

Movement #2 – Strict Toes to Bar x 6-10 Controlled Reps

Movement #3 – Powell Raise x 10-12/arm

Movement #4 – Stir the Pot x 10-15 seconds / Direction

Conditioning

B.: Metcon (No Measure)

Nasal ONLY

Every 2 minutes x 8 sets

Choose One

250/200m Row

200m Run

15/12 Cal Assault Bike

**Rounds should not last over 70 seconds**