Friday November 8th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A. : Warm-up (No Measure)

5 Minute Amrap for Quality

30 seconds Row

7 Air Squats

5 Scap Pullup

5 Scap Pushup

Movement Prep

B. : Metcon (No Measure)

Two Sets

Goblet Squat x 8 reps

Strict Pullup x 2-4 reps

Pacing Prep

C. : Strategy + Pacing (No Measure)

1. Decide Strategy for Workout

2. Two Sets

Practice x 60 seconds of Strategy

rest 60 seconds

Conditioning

D. : CrossFit Open 20.5 (Time)

Partitioned anyway

40 Ring Muscle ups

80 Cal Row

120 Wall Ball

20 minute Cap

Rx – 20/14#

Scaled #1 – 14/10# + Chin over Bar Pullups

Scaled #2 – 14/10# + Jumping Chest to Bar Pullups

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