Monday April 15th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side

Ring Row Hold x 15 seconds

Wall Facing Goblet Squat @22X1 x 5 reps

Legs Only Deadbug x 5/side

Strength

B.: Metcon (Weight)

Back Squat @30X1 – 20 minutes to Build to 5RM

**In Btw First 3 sets Perform Strict Supinated Grip @3030 x Max reps **

Conditioning

C.: Metcon (Time)

Three Rounds for time:

30 Wall Ball 20/14#

20 Toes to bar

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