Thursday October 3rd, 2019

O’Hare CrossFit – CrossFit

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Strength

A.: Metcon (Weight)

Every minute on the minute x 20 minutes

Minute 1 – Front + Reverse Lunge x 4-5/leg

Minute 2 – Dumbbell Renegade Row w/ 2s lower in each rep x 6-8/side

Minute 3 – Stomach of Back to Wall HS Hold x 20 – 45 seconds

Minute 4 – Strict Toes to Bar x 6 Controlled Reps

x 5 sets

Conditioning

B.: Metcon (Calories)

“Nasal Only”

Choose One

1 Mile Run

2k row

10 minute Assault Bike for Cals

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