Friday November 22nd, 2019

O’Hare CrossFit – CrossFit

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Performance/Fitness

A: Metcon (No Measure)

Functional Body Building x 20 minutes (Not For Time)

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: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling: Jumping Pull Ups

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