Friday May 17th, 2019

O’Hare CrossFit – CrossFit

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FBB

A.: Metcon (No Measure)

Functional Bodybuilding x 15 minutes

Three – Four Sets:

Half Kneeling Arnold Press x 10-12/arm

Rear Delt Raise x 10-12 reps

Banded Hammer Curl x 15-20 reps

Barbell Roll out x 6-10 reps

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 22 minutes

300m Run

100ft Single Arm Kettlebell Farmer Carry (50ft Per Arm) 70/55#

20 Single Dumbbell Step up 50/35# per hand 24/20″

100ft Single Arm Kettlebell Front Rack Carry (50ft Per Arm) 70/55#

10 Single Arm Renegade Row 50/35# (5R + 5L)

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