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O’Hare CrossFit – CrossFit

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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**