O’Hare CrossFit – CrossFit
Warm-up
A.: Warm-up (No Measure)
Assault Bike x 5 minutes
50 seconds Easy
10 seconds Hard
B.: Warm-up (No Measure)
2 Sets
Goblet Squat @30X1 x 8 reps
Bottoms up Press x 6-8/arm
Scap Pullup @3030 x 6-8 reps
Hollow Hold x 20 seconds
Single Leg Rope Skip x 20/side
C. : Warm-up (No Measure)
Workout Prep x 2-3 sets
4 Dumbbell Thruster
6 Toes to Bar
24 Double Unders
rest = Work
D.: CrossFit Open 20.2 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of
4 Dumbbell Thruster
6 Toes to Bar
24 Double Unders
Rx’d – 50/35# per hand
Scaled
Scaled 35/20# + Single Unders