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O’Hare CrossFit – CrossFit

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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