Friday 06.04.2021

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

Strength

A: Functional Body Building x 20 minutes (Not For Time) (Weight)

Back Rack Reverse Lunge x 6/leg

Strict Pronated Grip Pullup x Max Reps in 30 seconds

Dumbbell Hammer Curl x 10-12 reps

Stomach to Wall Handstand x 30 seconds

Sandbag Carry or Hold x 30 seconds

Rest 30-45 seconds btw movements

Conditioning

B: Metcon (No Measure)

Eight Sets:

60 seconds on 60 seconds off

3/2 Wall Walks

3 Deadlift @65-70% of Max

Max Effort Bike, Row, or Ski in remaining time

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