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O’Hare CrossFit – CrossFit

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Movement Prep

A. : Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B. : Four Sets

Clean Grip Romanian Deadlift @22X1 x 8 reps **Build to Heavy 8 @100% RPE**

Rest 30 seconds

Rear Delt Raise w/ 1s pause at top of each rep x 8-12 reps

Rest 90 seconds

Conditioning

C. : Metcon (Calories)

Six Sets

Complete as many calories as possible in 60 seconds

5 Heavy Back Squat from Rack

6 Burpees

Amrap Calories on Assault Bike in Remaining Time

Rest 2 minutes btw Sets

Decompression

D. : 90 90 Hip Stretch (No Measure)

1-2 minutes per leg