O’Hare CrossFit – CrossFit
Strength
A.: Metcon (No Measure)
Every minute on the minute x 16 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 4 sets
Conditioning
B.: Metcon (Time)
“Nasal Only”
Every 4 minutes x 5 sets
500m Run
**500m Run = 2:30 Scale up or Down to Fit Time Domain**