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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side

Ring Row Hold x 15 seconds

Wall Facing Goblet Squat @22X1 x 5 reps

Legs Only Deadbug x 5/side

Strength

B.: Metcon (Weight)

Three Sets:

Back Squat @22X1 x 2 reps

Rest 10 seconds

Back Squat @3030 x Max Reps at Tempo

Rest 20 seconds

Single Arm Dumbbell Row @3030 x 6/arm

Rest 90 seconds btw sets

Conditioning

C.: Metcon (Time)

Teams of Three, alternate Complete rounds, Complete Five Rounds Each of:

5 Thruster 135/95#

10 Kettlebell Swing 70/55#

20 Double Unders

FBB

D.: Metcon (No Measure)

Finisher

Partner Hamstring Curl – Accumulate 10 Perfect Reps – **Take your time Here**