Friday April 19th, 2019

O’Hare CrossFit – CrossFit

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Skill Work

A.: Metcon (No Measure)

Rope Climb Skill Work

A. Seated Box Foot Wrap w/ Lift off Box x 5 reps x 2 sets

B. Rope Pull from Supine Position to Standing x 3-5 reps x 3 sets

C. Seated Box Foot Wrap + 1 Reach & Wrap x 2-3 sets

D. Rope Climb x 5 minutes of Work

Conditioning

B.: Metcon (AMRAP – Reps)

6 Dumbbell Push Press 50/35# per hand

3 Burpees AFAP

6 Dumbbell Push Press 50/35#

300-500m run (2 minutes @90%)

Rest 2 minutes x 3 sets

-rest 4 minutes –

12 Double Kettlebell Deadlift 70/55# per hand

2 Minutes Assault Bike for Cals

Rest 2 minutes x 3 sets

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